9 Barbell Workouts for Arms: Build Strength and Size Today

Building strong, sculpted arms isn’t just about aesthetics; it’s a key component of overall fitness and functional strength.

Barbell workouts for arms offer a versatile and effective way to target both the biceps and triceps, ensuring balanced muscle development.

Whether you’re a seasoned lifter or just starting out, incorporating barbell exercises into your routine can help you achieve those well-defined arms.

From classic curls to advanced compound movements, barbell exercises provide the resistance needed to stimulate muscle growth and enhance endurance.

With the right technique and a consistent approach, barbell workouts can transform your arm training regimen, delivering noticeable results in a relatively short time.

Ready to elevate your arm game? Let’s dive into the best barbell exercises that will help you build stronger, more defined arms.

9 Barbell Workouts for Arms

Barbell workouts are highly effective for building strength and definition in the arms, targeting key muscle groups such as the biceps, triceps, and forearms.

Here is a structured overview of some of the best barbell exercises to enhance your arm training.

1. Standing Barbell Curl

The standing barbell curl targets the forearm muscles, mainly the brachii and brachialis. It helps you overload your biceps with heavyweight, aiding in greater control and stability.

How to Perform?

1. Stand straight while holding a barbell with an underhand grip.
2. Keep your hands slightly wider than your hips.
3. Lift your chest, pull your shoulders back, and curl the barbell up.
4. Brace your core until it reaches shoulder level.
5. Pause momentarily, then slowly lower it back.
6. Keep your upper arms and back straight throughout.

Workout Plan

Complete 2-4 sets of 8-12 reps. Adjust the weights based on your strength and endurance levels. Consistency in these reps will maximize muscle growth and strength gain.

Pro Tip

Start with a lower weight to ensure your biceps do all the work. Control your momentum throughout the exercise. Performing it in a controlled manner prevents injury and maximizes effectiveness.

2. Reverse Barbell Curl

Reverse barbell curls effectively target the brachioradialis, brachii, and brachialis muscles. This exercise is particularly useful for enhancing biceps and forearm strength.

How to Perform?

1. Stand straight with a barbell in both hands, using an overhand grip.
2. Hold elbows in a fixed position and curl the barbell up until it reaches shoulder level.
3. Squeeze biceps at the top before slowly lowering the barbell to the starting position.
4. Throughout the movement, maintain straight upper arms and back.

Workout Plan

For optimal results, complete three sets of 10-12 reps. This structure ensures adequate muscle activation and growth. Include this exercise consistently in your routine to notice improvements in arm strength and definition.

3. Prone Incline Barbell Curl

The prone incline barbell curl primarily targets the biceps brachii while also engaging the forearm flexors, brachialis, and brachioradialis.

This exercise allows focusing on both the short and long heads of the biceps without putting excessive strain on the back.

How to Perform?

1. Set the bench angle at 30-45° and place the barbell in front.
2. Lie on your stomach with your neck extended and face down, arms below your shoulders.
3. Grip the bar firmly with an underhand hold.
4. Curl your arms to your shoulders, squeeze your biceps, and hold for a few seconds.
5. Lower your arms to the starting position and repeat.

Workout Plan

For optimal results, perform 3-4 sets of 10-12 reps. This plan ensures significant muscle engagement and growth in the biceps region.

4. EZ Bar Biceps Curl

The EZ bar biceps curl ranks as one of the most effective isolation exercises for targeting the bicep muscles.

It’s well-regarded for promoting the development of strong and large arms without taxing the elbows and forearms excessively.

How to Perform?

1. Stand straight while holding the EZ barbell with an underhand grip.
2. Keep your elbows tucked at your sides.
3. Next, inhale and curl the bar up by contracting your biceps until it reaches shoulder height.
4. Pause briefly and squeeze your biceps at the top.
5. Slowly lower the EZ barbell back to the starting position.

Workout Plan

Perform 2 to 3 sets of 8 to 12 reps to effectively target your biceps for muscle growth. Incorporate this exercise into your routine consistently to see significant improvements in arm strength and size.

5. Barbell Drag Curl

This exercise targets the often-overlooked long head of the biceps. By curling the elbows behind the body, it intensely stresses the biceps’ outer muscle fibers.

How to Perform?

1. Stand straight and hold the barbell with an underhand grip.
2. Keep the arms straight in front.
3. Drag the barbell up to the body by moving the elbows back to the torso.
4. Curl the weight until the biceps are fully contracted.
5. Slowly lower the barbell to the starting position.

Workout Plan

Perform 3 to 5 sets of 12 to 15 reps. Rest for 1-2 minutes between sets for optimal recovery.

6. Barbell Bent-Over Row

Barbell bent-over rows, using a supinated grip, create an effective arm workout by engaging both the upper biceps brachii and back muscles.

This compound exercise helps in building significant arm strength and muscle definition.

How to Perform?

1. Stand straight with a barbell positioned in front of you.
2. Keep your feet shoulder-width apart, closer to the bar.
3. Bend down and grab the barbell with a supinated grip, hands slightly wider than your shoulder.
4. Maintain a neutral spine and keep your head up.
5. Bend at your knees and hips while engaging your core.
6. Lift the bar towards your rib cage, pausing briefly.
7. Slowly lower the barbell back to the starting position and repeat.

Workout Plan

Complete three sets of 10 to 12 reps for an effective arm workout. This repetition range aims to build muscle endurance and strength. Ensure consistency and proper form to maximize the benefits of the exercise.

7. Barbell Preacher Curl

The barbell preacher curl stands out for its ability to isolate the biceps effectively. This exercise helps build strength and promotes growth in the biceps over time.

How to Perform?

1. Start by using a barbell with the right amount of weight and place it on the preacher’s bench.
2. Sit on the bench and lower yourself to grab the bar with an underhand grip.
3. Make sure your triceps rest fully on the bench, then curl your arms towards your shoulders until your biceps are fully squeezed.
4. Hold this position briefly, then slowly lower the bar back to the starting position.

Workout Plan

Complete 3 to 5 sets of 10 to 15 reps to maximize bicep engagement and growth. Consistent execution and proper form are essential for achieving optimal results.

8. Barbell Concentration Curl

The barbell concentration curl targets the biceps brachii and helps increase muscle mass. It can be performed standing or seated, offering flexibility in workout routines.

How to Perform?

1. Place a barbell with appropriate weight in front.
2. Bend over and grab the barbell with a supinated grip.
3. Support the elbows against the knees.
4. Curl the bar toward the shoulders, flexing the biceps fully.
5. Hold briefly, then lower the bar until the elbows are fully extended.

Workout Plan

Complete 2 to 4 sets of 8 to 12 reps to maximize muscle engagement. Performing high reps is recommended to maximize metabolic effects and achieve stronger muscle pumps.

9. Barbell Spider Curl

The barbell spider curl targets the biceps in a unique way. It works your muscles in a shortened position, enhancing the pump and muscle activation.

How to Perform?

1. Lie stomach-down on an inclined bench with your chest positioned near the end.
2. Firmly ground your feet.
3. Take a supinated grip on a lightweight barbell, ensuring arms are shoulder-width apart.
4. Without moving your elbows, curl the barbell towards your shoulders until your arms press against your biceps.
5. Squeeze your biceps and hold briefly before lowering the bar in a controlled manner until elbows are fully extended.

Workout Plan

Perform 3 to 5 sets of 10 to 15 reps. Make sure you prioritize using lighter weights to focus on muscle activation and form. Repeat consistently to see significant bicep gains.

Beginner Barbell Workout Plan for Bicep Strength

A structured plan ensures consistency and effectiveness in building bicep strength. Here’s a beginner plan that uses simple barbell exercises to maximize results.

20-Minute Barbell Workout Plan for Bicep Strength

Exercise	Reps	Sets
Standing Barbell Curls	10-12 reps	4-5 sets
Barbell Preacher Curl	8-12 reps	3-5 sets
Close-Grip Barbell Curl	16-20 reps	3-4 sets
Reverse Barbell Curl	10-12 reps	2 sets
Standing Barbell Curls	10-12 reps	3 sets
Prone Incline Barbell Curl	10-12 reps	2 sets
Barbell Preacher Curl	10-12 reps	3 sets
EZ Barbell Curl	10-12 reps	2 sets
Barbell Concentration Curl	10-12 reps	3 sets
Reverse Barbell Curl	10-12 reps	2 set

30-Minute Barbell Workout Plan for Bicep Size and Strength

Here’s the 30-Minute Barbell Workout Plan for Bicep Size and Strength in table format:

Exercise	Reps	Sets
Standing Barbell Curls	10-12	3
Prone Incline Barbell Curl	10-12	2
Barbell Preacher Curl	10-12	3
EZ-Barbell Curl	10-12	2
Barbell Concentration Curl	10-12	3
Reverse Barbell Curl	10-12	2

FAQ

What are the 4 barbell exercises?

Barbell training focuses on four primary exercises: squat, press, deadlift, and bench press. These compound movements, often referred to as the “Big Lifts,” should constitute 90% of any strength training program, regardless of the athlete’s experience level.

Which bar is best for biceps?

A straight bar is better for biceps as it provides more supination, but if it causes discomfort or pain, it’s best to avoid using it for curls.

What is the big 5 barbell workout?

The five key exercises are bench press, squat, shoulder press, pull-up, and deadlift. These exercises target multiple muscles, and proper technique and programming are essential for maximizing benefits.

Conclusion

Barbell workouts offer a powerful method for sculpting and strengthening the arms. By incorporating a variety of exercises targeting both the biceps and triceps, individuals can achieve balanced muscle development and enhanced functional strength.

Consistency and proper technique are key to maximizing the benefits of these workouts. With the right approach, anyone can make significant strides in their arm training journey and enjoy the results of their hard work and dedication.

Begin with fundamental movements like barbell curls for the biceps and close-grip bench presses for the triceps. Gradually increase the weight to challenge the muscles and promote growth over time.