Best Advanced Forearms Workouts With Barbells

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About

Barbells serve as a vital tool for any fitness enthusiast, offering exceptional versatility and acting as foundational equipment for building strength and muscle presentation.

The forearms are a key muscle group located between the wrist and elbow, facilitating wrist movement and grip control, often targeted through specialized exercises like wrist curls.

Advanced workouts, beneficial for experienced lifters with over four years of training, incorporate complex movements, such as Olympic lifts, to maximize development while accounting for higher reps and weight.

This program uniquely emphasizes effective forearm engagement by incorporating barbell exercises designed specifically for this muscle group.

The 4 Best Advanced Forearms Exercises with Barbells

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Palms-Down Barbell Wrist Curl

    SETS LOGGED
    235,582
    Forearms Strength
    97 mScore
    Forearms
    Photo of Barbells
    Barbells

    The Palms-Down Barbell Wrist Curl is a simple exercise for strengthening your forearms. By resting your forearms on a bench, you can focus on moving just your wrists with a barbell for added resistance.

    How to do it

    The Palms-Down Barbell Wrist Curl is a simple exercise for strengthening your forearms. By resting your forearms on a bench, you can focus on moving just your wrists with a barbell for added resistance.

    Sets, Reps, Weight
    1
    8reps
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    Full Video & Instructions

  • 2. Palms-Up Barbell Wrist Curl

    SETS LOGGED
    267,902
    Forearms Strength
    90 mScore
    Forearms
    Photo of Barbells
    Barbells

    The Palms-Up Barbell Wrist Curl is an exercise that focuses on strengthening and building muscle in your forearms. It helps improve grip strength and is ideal for beginners looking to enhance their forearm muscles.

    How to do it

    The Palms-Up Barbell Wrist Curl is an exercise that focuses on strengthening and building muscle in your forearms. It helps improve grip strength and is ideal for beginners looking to enhance their forearm muscles.

    Sets, Reps, Weight
    1
    8reps
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    Full Video & Instructions

  • 3. Plate Pinch

    SETS LOGGED
    58,092
    Forearms Strength
    59 mScore
    Forearms
    Photo of Barbells
    Barbells

    Plate Pinch is an exercise that strengthens your grip by holding weight plates with your fingers and thumb. It's effective for improving grip strength and works your forearms and shoulders.

    How to do it

    Plate Pinch is an exercise that strengthens your grip by holding weight plates with your fingers and thumb. It's effective for improving grip strength and works your forearms and shoulders.

    Full Video & Instructions

  • 4. Plate Flips

    SETS LOGGED
    20,088
    Forearms Strength
    40 mScore
    Forearms
    Photo of Barbells
    Barbells

    Plate Flips involve tossing a light plate into the air and catching it with the same hand. This exercise helps improve coordination and control as you catch the plate after it flips upside down.

    How to do it

    Plate Flips involve tossing a light plate into the air and catching it with the same hand. This exercise helps improve coordination and control as you catch the plate after it flips upside down.

    Sets, Reps, Weight
    1
    8reps
    20lbs
    2
    8reps
    20lbs
    3
    8reps
    20lbs
    Full Video & Instructions

Alternative Workouts

Alternative Advanced Forearms Workouts

Alternative Advanced Workouts with Barbells

Alternative Forearms Workouts with Barbells