Barbell biceps exercises

Why a barbell for biceps?

Both hands hold one bar, so you can use a weight you could never hold in one hand. That makes the barbell the best tool for building curling strength and the simplest one to track: the number on the bar is unambiguous, unlike "the fourth pair of dumbbells from the top".

There is one downside and it lives in the wrist. A straight bar forces full supination through the whole movement, which bothers some people. An EZ bar solves that without changing the exercise.

How do you pick a grip?

Shoulder width is the default, and it is the grip you should pick your weight under. Closer hits the outer head of the biceps a little more, wider the inner head - the difference is small, so treat it as variety rather than a separate plan. Flip to an overhand grip and the movement becomes a forearm curl: the weight drops noticeably, because the brachioradialis is doing most of the work.

The preacher bench deserves a separate mention. Your upper arms lie on the pad, so heaving the weight up is physically impossible - it is the best pick if you already know that is your problem.