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7+ Barbell Arm Workouts To Build Thick, Strong Arms

- Writen by: - Reviewed by Jennifer Olejarz, BS Fact checked

Author's opinion

This article presents a subjective perspective on the topic, crafted by writers who specialize in medical writing. It may explore personal experiences with illness or medical conditions, compare products, discuss dietary considerations, or offer other health-related insights.

While the views expressed are those of the writer, they are grounded in their academic background and scientific research. A team of qualified medical experts fact-checks the content, ensuring its accuracy. The information is further supported by reputable sources linked within the article.

If you are ready to strengthen and sculpt your arms like never before, a barbell arm workout may be your answer. Whether you want to build bigger biceps and triceps or just start your fitness journey, these exercises can fit your needs.

For even better results, consider adding these quality supplements or a fat burner to accelerate weight loss and provide powerful nutrients.

So, if you have been focusing on a dumbbell arm workout for mass, get ready to take it to a new level with an arm workout with a barbell. Let’s dive in and discover how to get the sculpted arms you’ve always wanted!

All Barbell Arm Workouts

Barbell exercises are among the most effective and versatile options when building strong, well-defined arms. From targeting the biceps and triceps to engaging the forearms, these barbell arm exercises will help you achieve the sculpted lower and upper arm areas. These arm workouts are helpful for both men and women.

Let’s explore seven powerful exercises for your arm muscles and learn how to execute them with proper form for maximum results and more muscular arms.

A-Z

Analysis

Discussion

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Barbell Lying Triceps Extension

Equipment:

Barbell

Flat Bench Without Rack

Muscle Worked:

Arm

  1. Begin by setting up your barbell. Place it on a curling rack, and then attach weight plates and collars.
  2. Set up your flat bench in front of the curling rack... Read more

Barbell Biceps Curl

Equipment:

Barbell

Muscle Worked:

Arm

  1. Stand with your feet shoulder-width apart and knees slightly bent.
  2. Keep your chest lifted and pull your shoulder blades back and down... Read more

Barbell Overhead Tricep Extension

Equipment:

Barbell

Flat Bench Without Rack

Muscle Worked:

Arm

  1. Find a suitable weight bench or raised surface. Place a barbell in front of you and stand at the front of the bench.
  2. Grasp the barbell using a double overhand grip. Maintain a neutral back with your chest up as you bring the barbell to hip height. Sit down while bringing it over your head... Read more

Barbell Wrist Curl

Equipment:

Barbell

Muscle Worked:

Arm

  1. Begin by loading a barbell with the appropriate weight. 
  2. Sit on a flat bench with your feet on the ground, shoulder-width apart... Read more

Barbell Reverse Wrist Curl

Equipment:

Barbell

Muscle Worked:

Arm

  1. Sit on a flat bench with your feet planted on the ground. With your forearms resting on your thighs, hold the barbell with an overhand (palms-down) grip. 
  2. Your wrists should be neutral (straight). Your back and torso should be leaning slightly forward. This is your starting position... Read more

Benefits Of Arm Workouts

Benefits Of Arm Workouts
Weight-bearing arm exercises offer various health benefits. Photo: Drazen Zigic/Freepik
  • Improved heart health – Exercises that raise your heart rate can help reduce excess fat and improve heart health. A recent study suggests that strength training may be better at reducing fat around the heart than cardio exercises. 
  • Improves running efficiency – Engaging in arm exercises may help improve running efficiency. Head stability while running increases as arm and shoulder muscles become stronger.
  • Better bone density – Weight-bearing arm exercises, such as resistance training with dumbbells or barbells, stimulate bone health by putting stress on bones. This encourages the body to build more bone structure. This helps improve bone density and reduce osteoporosis risk.
  • Ease joint pain and stiffness – Strengthening the muscles around your joints, including the shoulder blades and elbow joints, helps stability and reduces stress on the joints. This helps alleviate joint pain and stiffness, particularly for individuals with osteoarthritis.
  • Boosts metabolism – Muscle tissue requires more energy to maintain than fat tissue. Your metabolism increases as you engage in arm exercises and build lean muscle mass, leading to more efficient calorie burning, even at rest.
  • Reduces stress – Physical activity, like arm exercises, triggers endorphins – the body’s natural feel-good chemicals. Endorphins can help reduce stress, anxiety, and depression. People who exercise regularly tend to be less affected by stress and better able to manage tough times.
  • Enhanced quality of life – Arm exercises can help improve daily activities like lifting, carrying, and performing household tasks. This can help improve your overall quality of life and independence.

Safety Tips

Safety is key when performing barbell arm workouts to prevent injuries and ensure an effective workout. Here are some essentials to remember:

  • Warm up properly – Always begin your workout with a warm-up to increase the blood flow to the muscles and prepare them for exercise.
  • Choose appropriate weight – Select a weight that allows you to perform the exercises with proper form and control. How much weight depends on what the barbell weighs. Barbells vary from 15-45 lbs, depending on the type.
  • Maintain proper form – Focus on maintaining correct form throughout each repetition. Improper form reduces the effectiveness. Seek guidance from a certified personal trainer if you need clarification on the proper technique. And remember, slow and controlled is key.
  • Start with low intensity – If you are new to barbell arm exercises, start with lower weights. Gradually increase the intensity as your abilities and comfort level increase.
  • Use a spotter for heavy lifts If you’re lifting heavy weights, especially during exercises like the barbell close-grip bench press, it’s advisable to have a spotter to assist you. A spotter can provide support during challenging sets and help you safely rerack the barbell.
  • Breathe properly – Remember to breathe throughout each exercise. Exhale when you lift the barbell and inhale while lowering it.
  • Pay attention to your body – Always listen to your body. Immediately stop your workout if you have intense pain or discomfort. Pushing through pain can lead to injury.
  • Rest and recover – Give your muscles adequate time to recover between workouts. Overtraining leads to fatigue and increases your risk of injuries.

Conclusion

A barbell upper body workout offers a practical approach to sculpting and strengthening your arms, similar to a dumbbell arm workout. Incorporating exercises like the barbell bicep curl, close-grip bench press, and overhead triceps exercises can provide impressive results. 

Adding one of these barbell bicep exercises into your dumbbell arm workout routine at home can add a new level of challenge. Consider adding a kettlebell workout, lower ab workouts, or these core exercises to build muscle and keep your fitness journey exciting.

Remember, a balanced and diverse approach can strengthen your core, improve your overall wellness, and transform your fitness journey! 

Frequently Asked Questions

Are barbells good for arms?

Yes, barbells are excellent for arms. They effectively target the biceps, triceps, and forearms to increase muscle development and strength.

Is a barbell enough for the biceps?

Barbell exercises can effectively target and develop the biceps. Incorporating various arm exercises with different equipment can provide a more well-rounded and comprehensive arm workout.

Is a barbell good for beginners?

Barbell exercises can be suitable for beginners to build strength and improve overall fitness under proper guidance. You should always start with lighter weights and focus on proper form to prevent injuries.

Can I use the barbell every day?

It’s not advisable to do barbell exercises every day. You should allow the muscles time to rest and recover to prevent overtraining and reduce the risk of injury. Aim for a balanced workout routine with rest days.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

  1. Regitse Højgaard Christensen, Anne Sophie Wedell-Neergaard, Louise Lang Lehrskov, Grit Elster Legaard, Dorph, E., Monica Korsager Larsen, Natja Launbo, Sabrina Ravn Fagerlind, Sidsel Kofoed Seide, Stine Nymand, Ball, M., Vinum, N., Camilla Nørfelt Dahl, Henneberg, M., Mathias Ried‐Larsen, Boesen, M., Christensen, R., Karstoft, K., Rikke Krogh-Madsen and Rosenmeier, J.B. (2019). Effect of Aerobic and Resistance Exercise on Cardiac Adipose Tissues. JAMA Cardiology, [online] 4(8), pp.778–778. doi:https://doi.org/10.1001/jamacardio.2019.2074.
  2. Yegian, A.K., Tucker, Y., Bramble, D.M. and Lieberman, D.E. (2021). Neuromechanical linkage between the head and forearm during running. American Journal of Physical Anthropology, [online] 174(4), pp.752–762. doi:https://doi.org/10.1002/ajpa.24234.
  3. A Ram Hong and Sang Wan Kim (2018). Effects of Resistance Exercise on Bone Health. Endocrinology and Metabolism, [online] 33(4), pp.435–435. doi:https://doi.org/10.3803/enm.2018.33.4.435.
  4. Latham, N.K. and Liu, C. (2010). Strength Training in Older Adults: The Benefits for Osteoarthritis. Clinics in Geriatric Medicine, [online] 26(3), pp.445–459. doi:https://doi.org/10.1016/j.cger.2010.03.006.
  5. Basso, J.C. and Suzuki, W. (2017). The Effects of Acute Exercise on Mood, Cognition, Neurophysiology, and Neurochemical Pathways: A Review. Brain plasticity, [online] 2(2), pp.127–152. doi:https://doi.org/10.3233/bpl-160040.
  6. Childs, E. and Harriet de Wit (2014). Regular exercise is associated with emotional resilience to acute stress in healthy adults. Frontiers in Physiology, [online] 5. doi:https://doi.org/10.3389/fphys.2014.00161.

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