If you're looking for an intense and powerful way to build strength and definition in your arms, barbell arm workouts are the perfect choice.
Barbells provide excellent resistance and stability when lifting weights, allowing you to lift heavier amounts with proper form - which is key for building long-term muscle density.
Whether you want toned biceps or sculpted triceps, barbell exercises will get the job done.
Read on to find out how these incredible workouts can help enhance your overall physique:
Best Barbell Arm Workouts For Mass
Listed below are the best barbell back exercises for beginners and pros:
1. Barbell Bicep Curls
Barbell bicep curls are a classic exercise that primarily targets the biceps, helping to build strength and size in these muscles.
This exercise is excellent for isolating the biceps and can help improve your overall arm aesthetics while enhancing your ability to perform pulling movements effectively.
Step-By-Step Guide:
- Stand up straight with your feet shoulder-width apart, holding a barbell with a shoulder-width underhand grip (palms facing upward).
- Let the barbell hang at arm's length in front of you.
- Keep your upper arms stationary, exhale, and curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted and the bar is at shoulder level.
- Hold the contracted position for a brief pause as you squeeze your biceps.
- Inhale and slowly begin to lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
2. Barbell Skull Crushers
Barbell skull crushers are a potent tricep exercise. By focusing on the triceps, this workout helps increase arm strength and muscle definition.
Strong triceps are essential for various pushing movements, making this barbell arm exercise valuable for improving your performance in activities like bench presses and overhead presses.
Step-By-Step Guide:
- Lie on a bench with your feet flat on the floor and your back firmly pressed against the bench.
- Hold a barbell with a narrow, overhand grip and extend your arms straight up over your chest.
- Keeping your upper arms stationary, slowly lower the barbell by bending your elbows, allowing it to come down toward your forehead.
- Once the barbell is just above your forehead, pause briefly, then extend your arms to raise the barbell back to the starting position.
- Repeat for the desired number of repetitions.
3. Barbell Hammer Curls
Hammer curls, done with a barbell, target the brachialis and brachioradialis muscles, as well as the biceps.
This barbell arm exercise for mass adds variety to your arm training routine and can lead to well-rounded arm development. It can help with both size and functional strength in your arms.
Step-By-Step Guide:
- Stand with your feet shoulder-width apart and hold a barbell with an overhand grip (palms facing your torso).
- Let the barbell hang at arm's length in front of you.
- Keeping your upper arms stationary, exhale and curl the weights while contracting your biceps. Continue to raise the bar until your biceps are fully contracted.
- Hold the contracted position for a brief pause.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
4. Barbell Preacher Curls
Barbell preacher curls are an excellent exercise for isolating the biceps.
Using a preacher bench, you maintain strict form and emphasize the contraction of the biceps, making this exercise ideal for building muscle definition and strength.
Step-By-Step Guide:
- Use a preacher bench for this exercise. Adjust the seat height so your armpits rest comfortably on the bench pad.
- Place your upper arms on the preacher bench pad, grip a barbell with a shoulder-width underhand grip, and let your arms hang straight down.
- Keeping your upper arms stationary, exhale and curl the barbell upward until your biceps are fully contracted.
- Hold the contracted position for a brief pause.
- Inhale and slowly lower the barbell back to the starting position.
- Repeat for the desired number of repetitions.
5. Barbell Tricep Dips
Tricep dips with a barbell or parallel bars are a versatile compound exercise that targets the triceps.
This workout helps develop the triceps' overall size and strength while engaging the chest and shoulders to a lesser extent.
Strong triceps are essential for pushing movements, making this exercise a valuable addition to your arm routine and upper body strength training.
Step-By-Step Guide:
- Find parallel bars or a dip station, and stand between them.
- Grasp the bars with a grip slightly wider than shoulder-width apart.
- Lift yourself up, locking your arms at the elbows. This is your starting position.
- Lower your body by bending your elbows until your upper arms are parallel to the ground.
- Pause briefly, then push yourself back up to the starting position, extending your arms.
- Repeat for the desired number of repetitions.
Over To You
Overall, barbell arm workouts can be an effective and efficient way to tone and strengthen the arms.
With proper form and planning, barbell arm workouts can help you reach your goals with fewer trips to the gym.
It’s also important to switch up your routine every now and then to prevent a plateau in progress.
Don’t be afraid of the heavier weights; take it slow and challenge yourself.
Why not get started today? You'll thank yourself later when you have toned arms that look great in tank tops and tees.
