12 Best Barbell Arm Exercises (With Workout Plan)

Want to add size and definition to your arms? Adding barbell exercises into your arm workouts can effectively build strength and muscle in your biceps, triceps, and forearms.

They activate more than one muscle group at a time, which helps you build muscle mass and develop strength.

In this post, I will walk you through the top barbell lifts to incorporate into your arm days for sculpted, toned arms.

From classic moves like barbell curls to lesser-known isolation exercises like spider curls, I’ve covered biceps, triceps, and full arm movements to hit all the major muscles.

How to Build Arms With Barbell

Not everyone enjoys arm exercises with dumbbells and cable; others may have an injury that limits their range of motion, or they may find free weights to be cumbersome. Working with the barbell can still get a bigger, stronger arm.

Using the barbell, you can target all areas of the biceps and triceps from different angles and through various motions. The Barbell arm workout will provide good tension in your muscles, which leads to more potential for muscle growth.

They are versatile and can help you strengthen virtually every arm muscle with a wider resistance range.

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12 Best Barbell Arm Exercises To Build Mass and Strength

If you want to build bigger arms using a barbell, you must work out your biceps, triceps, and forearms. That is why we have selected exercises that hit all of these muscle groups.

Here are 12 of the best barbell bicep and tricep exercises to build muscle mass.

1. Barbell Curl

If you’re looking for straightforward barbell arm exercises to add to your routine, barbell curls are a great staple exercise to get you started.

The barbell curl is a well-recognized exercise that builds biceps muscle mass. It’s a great exercise for seeing results in strength and definition.

It is an isolation exercise that primarily targets your biceps and also strengthens the muscles in your forearms.

According to the Journal of Psychology, it’s important to take your time with your curl to build muscle faster.

How To Do

1. Hold a barbell at arm’s length, using a shoulder-width underhand grip.
2. Curl the bar up to shoulder level by bending your elbows.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• Pause at the top of the movement and squeeze your biceps.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

2. Lying Barbell Triceps Extension

The lying barbell tricep extension is another great exercise for building strength in your arms. It is one of the best tricep-building exercises.

It is an overhead extension performed while lying on a flat bench and using a flat barbell, EZ bar, or dumbbell.

How To Do

1. Lie on a flat bench with your feet on the floor.
2. Hold a barbell at full arm extension over your chest.
3. Keeping your upper arms stationary, slowly lower your lower arms to bring the bar down to your forehead.
4. Then push it back up.
5. Do not lock your elbows out, and repeat for desired reps.

Tips

• Keep the movement in your shoulders to a minimum. Most of the movement should be in your elbows.
• This exercise should be done slowly and carefully under good control.

3. Barbell Preacher Curl

The barbell preacher curl is another great exercise for your barbell arm workout. It is the best exercise to build a long head of biceps. You can get fullness in this crucial area by giving your arms a complete look.

How To Do

1. Get seated on the preacher bench with your chest against the support and hold the barbell with a width-apart grip.
2. Curl the bar as in a standard barbell curl and get maximum contraction at the top.
3. Lowering the bar slowly gives constant stress throughout the movement.
4. Lowers the bar to get the maximum extension.
5. Repeats the desired number of sets.

Tips

• Keep the motion slow and controlled throughout the set.
• Squeeze the biceps as hard as possible as you get the weight to the top.

4. Overhead Barbell Triceps Extension

The overhead triceps extension is another great exercise you can do with a barbell during your arm workout.

It is a simple yet effective exercise for the development of the triceps. It works all three heads of the triceps muscles.

How To Do

1. Sit on a low-back bench and extend a barbell overhead, holding it with a shoulder-width grip.
2. Keep your upper arms right beside your head.
3. Slowly lower the bar behind your head until your elbows form 90-degree angles, then lift it back to full arm extension.
4. Repeat for as many reps and sets as desired.

Tips

• Keep your body and upper arms still. Only your forearms should move.
• Using the EZ bar instead of a standard barbell can be easier on your wrists.

5. Barbell Spider Curl

If you’re looking for a way to spice up your barbell arm workout, you could try the barbell spider curl.

Barbell spider curls train your biceps in a shortened (which is to say, a maximally contracted) muscle position. This results in a powerful muscle pump that can make your arms appear more vascular and lead to significant hypertrophy.

How To Do

1. Adjust the bench to an incline and level to a 45-degree angle. Lean against the bench so that your chest is supported.
2. Stand on the balls of your feet and keep them about shoulder width apart for stability.
3. Let your arms hang in front of your torso. From here, have a barbell ready or set it up before you.
4. Slowly curl the barbell toward your shoulders and squeeze your biceps forcefully.
5. Hold the contraction momentarily, then slowly lower the bar under control until your elbows are fully extended.

6. Close-Grip Bench Press

The close grip bench press is another great exercise you can add to your barbell arm exercises.

The close-grip bench press is a compound exercise that targets the chest, shoulder, and triceps. This position places emphasis on building strength and size of the triceps muscles, as well as the chest.

When talking about exercises for the arms, the close grip bench press is a superior movement for building mass into your triceps.

How To Do

1. Lie flat on a bench-press bench with your feet flat on the floor.
2. The barbell should be grasped with an overhand grip, with your hands shoulder-width apart.
3. Unrack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
4. At the bottom of the movement, your elbows should be a little lower than your shoulders.
5. Press the bar back up to the starting position.

Tips

• Using anything closer than a shoulder-width grip increases triceps involvement but can increase stress on the wrists.
• If you’re new to weightlifting and this exercise, use a spotter.
• Inhale slowly as you lower the bar to your chest, and exhale during the push upward.
• Perform the exercise using a slow and controlled movement.

7. EZ Bar Curl

This exercise is another great way to target the biceps and build arm muscle.

The straight bar version of this exercise is also excellent. However, it can cause wrist and forearm discomfort for many lifters due to the need for a fully supinated grip.

A study has found that using an EZ bar activated the biceps (BB) and brachioradialis (BR) muscles more than using a straight bar (DC)

How To Do

1. Stand holding an EZ-curl bar using a close, supinated grip (hands closer than shoulder width apart and palms facing upward). Let the bar rest on your thighs.
2. Keeping your elbows fixed to your sides, exhale as you curl the EZ-curl bar up toward your shoulders.
3. Hold for a count of two and squeeze your biceps.
4. Inhale as you lower the EZ-curl bar to the starting position.

Tips

• Keep your elbows locked to your sides and your body still. Only your forearms should move.
• The motion should occur at the elbow to isolate the biceps, not on the shoulders.

8. Incline Barbell Tricep Extension

The barbell incline tricep extension helps to build muscle and strength in all three tricep heads.

The benefit of doing these movements is that you can achieve a deeper stretch in the muscle, which may help activate more muscle fibers.

In a recent study, researchers compared the effects of doing triceps exercises with the arms overhead versus in a neutral position. They focused on the long head of the triceps muscle, which stretches more when the arms are overhead.

How To Do

1. Grab a barbell and lie against an incline bench, face up, with your feet firmly planted on the floor.
2. Extend your arms over your shoulders with your palms facing up, and then slowly lower the barbell behind your head by bending your elbows.
3. Hold this position for a count, and then, with a controlled motion, raise your arms back up to the starting position.

Tips

• Keep your upper arms fixed, with your elbows close to your head.
• Do not use excessively heavyweight, as this is dangerous for your elbows.

9. Barbell Reverse Curl

Finally, if you are looking for another effective barbell arm exercise, you could try the barbell reverse curl.

The barbell reverse curl is a non-negotiable component of arm workouts.

A standard barbell curl will still work the same muscles, but a reverse curl variation hits certain muscles (brachialis and brachioradialis) a little better.

How To Do

1. Grab the bar with a shoulder-width grip with your hands on top of the bar (pronated grip)
2. Curl the bar up to shoulder level by bending your elbows.
3. Lower the bar back down to the arms’ extended position.
4. Repeat for desired reps.

Tips

• Your body should remain fixed. Only your biceps should be used to move the weight.
• The motion should occur at the elbow.
• Ensure that your elbows are kept close to your sides with your knees slightly bent and your hands gripped tightly to the bar.

10. Reverse Grip Barbell Press

The reverse grip barbell press is a simple and effective shoulder-friendly pressing variation that helps to build mass and strength in your triceps and upper chest.

It is generally done to improve lockout strength and to hone in on tricep development.

The reverse grip allows you to change how the triceps are hit. 

How To Do

1. Lie flat on a bench-press bench with your feet flat on the floor.
2. With your hands shoulder-width apart, grasp the barbell with an overhand grip.
3. Unpack the bar and slowly lower it to your lower chest, keeping your elbows as close to your sides as possible.
4. At the bottom of the movement, your elbows should be a little lower than your shoulders.
5. Press the bar back up to the starting position.

Tips

• Inhale slowly as you lower the bar to your chest, and exhale during the push upward.
• Perform the exercise using a slow and controlled movement.

11. Barbell Wrist Curl

Barbell wrist curls are an exercise that targets the forearm muscles, specifically the wrist flexors. It is a great exercise to help improve grip strength, forearm size and definition.

You will need a barbell and a flat bench to perform the exercise.

How To Do

1. Grasp the barbell with an underhand grip.
2. Rest your forearms on the bench with your palms facing up and the backs of your wrists resting on the bench/Quads.
3. Slowly lift the barbell by flexing your wrists, keeping your forearms flat on the bench.
4. Pause at the top of the movement, then slowly lower the barbell back down to the starting position.

Tips

• Use a weight that you can comfortably control throughout the entire range of motion.

12. Barbell Reverse Wrist Curl Over Bench

The barbell reverse wrist curl over a bench is an exercise that targets the forearm muscles, particularly the brachioradialis and wrist extensors.

How To Do

1. Grab a barbell with an overhand grip.
2. Lift the barbell by flexing your wrists and raising your hands towards your forearms.
3. Slowly lower the barbell back down to the starting position by extending your wrists.
4. Repeat for the desired number of reps

Tips

• Avoid using momentum to lift the weight and focus on contracting your forearm muscles.

Barbell Arm Workout Routine

It will be important to perform each set to muscular fatigue. In other words, the last few repetitions should be difficult to perform, but you should be able to keep your ideal form, posture, and technique throughout the entire set.

Sets And Reps

The number of sets per week is based on your fitness level. The number of sets per week for a beginner is less than that for an advanced. 

Working sets per week

• Beginners: ~10 sets per week.
• Intermediate: ~15 sets per week.
• Advanced: ~20 sets per week.

However, the number of reps depends on the goals you want to achieve to build muscle strength and boost endurance.  

Barbell Arms Workout At Home

Here is a beginner-friendly arm workout routine to build mass.

Barbell Arm Workout Plan For Beginners

Here is an intermediate arm workout routine:

*On your last set, (Plan 3) do 2 drop sets after reaching failure with the starting weight.

Note: The Barbell arm exercises provided are examples. Please don’t hesitate to substitute with your favorite moves and modalities, such as machines, dumbbells, cables, kettlebells, elastic tubing, or body-weight suspension trainers.

Hit this routine two times a week if possible, with at least 48 hours of rest between workouts, switching out exercises for the ones listed as desired.

Muscles of The Arm

The arm is a complex structure that consists of bones, muscles, tendons, and ligaments. The arm is divided into two main sections: the upper arm and the forearm.

The upper arm comprises the humerus bone, while the forearm comprises two bones: the radius and the ulna.

The following are the main muscles that make up the arm:

Bicep Brachii

The biceps brachii muscle (biceps) is a large, thick upper arm muscle. It is attached to the forearm bone called the radius and originates at the scapula in two heads (short and Long Head).

Brachialis

The brachialis muscle is one of the primary muscles in the upper arm. It is responsible for flexing the arm at the elbow joint.

Brachioradialis

The brachioradialis is the forearm muscle involved in forearm rotation and wrist control while bending or extending the elbow joint. 

Triceps brachii

The triceps is a three-headed muscle opposite the biceps and responsible for 2/3 of upper arm mass. It consists of 3 parts: the medial, the lateral, and the long head.

Forearm Muscles

We will also explore a few forearm muscles that you use every day. Having well-defined forearms is important for looking your best.

• Pronator Teres: They are responsible for pronating the forearm (turning the palm downwards).
• Supinator: This muscle is responsible for supinating the forearm (turning the palm upwards).
• Flexor Carpi Radialis: responsible for flexing the wrist.
• Extensor Carpi Radialis: is responsible for extending the wrist.

FAQs

Are barbells good for arms?

Yes, doing arm workouts with a barbell is a good option for training the arms (biceps brachii, the brachialis, and the triceps brachii). 

With regular practice, barbell arm exercises can help you achieve greater development of the arms. Barbell workouts typically allow you to lift heavier weights than dumbbell workouts.

Can you build Arm muscle with just a barbell?

Yes, barbells can help you build arm muscles with every rep, speeding up and simplifying your arm workouts.

Barbells allow us to load heavier weights progressively and are the standard piece of equipment for strength training. 

Can You Get a Bigger Arm Just With Barbell?

Barbell exercises are effective at recruiting your arm, which can be used to build size, as long as they are completed at an appropriate frequency and volume.

But for greater gain, It is crucial to increase the stress placed on the muscles progressively and train various muscle fibers with different exercises.

Takeaways

These barbell arm workouts are highly recommended for anyone interested in building arm muscles and gaining strength. It allows bicep and tricep muscle development.

It is easy to do and requires no more scientific details. If done consistently, the results will speak for themselves.

References

• Barakat C, Barroso R, Alvarez M, Rauch J, Miller N, Bou-Sliman A, De Souza EO. The Effects of Varying Glenohumeral Joint Angle on Acute Volume Load, Muscle Activation, Swelling, and Echo-Intensity on the Biceps Brachii in Resistance-Trained Individuals. Sports (Basel). 2019 Sep 4;7(9):204. doi: 10.3390/sports7090204. PMID: 31487841; PMCID: PMC6783981.
• Biscarini A., Borio R., Coscia F., Mazzolai G., Simonetti S., Rosi G. (2005) Biomechanics of dumbbell/barbell and cable biceps curl exercises. Italian Journal of Sports Science 12, 83-93
• Coratella G, Tornatore G, Longo S, Toninelli N, Padovan R, Esposito F, Cè E. Biceps Brachii and Brachioradialis Excitation in Biceps Curl Exercise: Different Handgrips, Different Synergy. Sports (Basel). 2023 Mar 9;11(3):64. doi: 10.3390/sports11030064. PMID: 36976950; PMCID: PMC10054060.

Manish Kumar

Manish is a NASM-certified fitness and nutrition coach with over 10 years of experience in weight lifting and fat loss fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.

Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.