Barbell Arm Workout: Guide To Powerful Arms 2023

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.

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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!

7 Best Arm Workouts With Barbell For Building Arms

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.

Barbell Close-Grip Bench Press

This exercise targets the triceps while also engaging the chest and shoulders.

1. Lie on a flat bench with your feet on the ground.
2. With your hands placed closer than shoulder – width apart, grip the barbell.
3. Slowly lower the barbell to your chest while keeping your elbows close to your body.
4. Push the barbell back up to the starting position by fully extending your arms.
5. Complete 2 to 3 sets of 8-12 reps.

Barbell Reverse Curl

The reverse curls focus on the forearm muscles. It also engages the biceps for a well-rounded arm workout.

• Stand with your feet at shoulder – width while holding the barbell with an overhand grip.
• Keep your elbows close to your sides and hands shoulder-width apart. 
• Using only your forearms, slowly curl the barbell toward your shoulders.
• Slowly lower the barbell down to your original starting position.
• Repeat 2 to 4 sets of 10 reps with a moderate weight or 6-8 reps with a heavier weight.

Barbell Spider Curl

This isolation exercise uses focused and intense contraction to help support biceps muscle development.

1. Set the incline bench to 45 degrees and lie face down. The bench should support your chest.
2. Lift the bar from under the bench using your forearm muscles and hold it with an underhand grip and straight arms.
3. Curl the barbell up towards you, squeezing your biceps at the top.
4. Lower the barbell back down with control.
5. Repeat 3 to 4 sets of 6-8 reps.

Barbell Preacher Curl

This barbell curl isolates the bicep brachii, allowing for a more targeted and effective bicep workout.

1. Adjust a preacher curl bench so your armpits rest comfortably on the pad.
2. Hold the bar with your palms facing up and let your arms hang straight down.
3. Curl the barbell towards your shoulders. Keep your elbows and upper arms stationary.
4. Lower the barbell back down in a controlled manner.
5. Repeat for 8-12 reps with moderately heavy weight.
6. Aim for 3-4 sets.

Barbell Bicep Curl

This curl can help you achieve impressive gains in the biceps muscles. The standard barbell curl is one of the most popular exercises for building arm strength and size. Bicep curls can be easily incorporated into any strength training routine.

1. With your feet shoulder-width apart, stand holding the barbell with palms up.
2. Let your arms hang with your elbows close to your sides.
3. Slowly curl the barbell upwards towards your shoulders.
4. Slow and controlled, lower the barbell back to the starting position.
5. Try to complete 3 to 5 sets of 6-8 reps.

Overhead Barbell Triceps Extension

These tricep exercises primarily target the triceps, which help develop stronger and more defined upper arms.

1. Stand with your feet flat and hip-width apart.
2. Hold the barbell with palms facing down.
3. Raise the barbell over your head with fully extended arms.
4. Keep your triceps straight and bend your elbows as you lower the barbell behind your head. You should feel a stretch in your triceps.
5. Straighten your arms to return to the starting position.
6. Aim for 2 to 4 sets of 8-10 reps.

Barbell Hammer Curl

Hammer curls emphasize the forearm muscles. Doing hammer curls with a barbell can help contribute to overall arm development and grip strength.

1. For this biceps curl, you will need an Olympic parallel barbell.
2. Place your feet shoulder-width apart and stand holding the barbell with your hands grasped and palms facing one another.
3. Curl the barbell toward your shoulders, keeping your elbows tucked to your sides.
4. Lower the barbell back down with control.
5. Complete 2 or 3 sets of  8-12 reps.

Benefits Of Arm Workouts

• Improved heart health – Exercises that raise your heart rate can help reduce excess fat and improve heart health. And a recent study^[1] 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.^[2] Head sta  bility 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^[3] 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,^[4] 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^[5] – 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^[6] 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 exercises 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! 

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