Best Advanced Forearms Workouts With 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

1. Get into a tall kneeling position next to a bench.
2. Lower your forearms onto the bench with your wrists hanging off the edge.
3. Have a partner hand you the barbell or hold it before you kneel down.
4. Grip the barbell with your palms facing down.
5. Keep your forearms on the bench and lift your wrists to raise the barbell.
6. Lower the barbell back to the starting position.

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

1. Start in a tall kneeling position beside a bench.
2. Place your forearms on the bench, wrists hanging off the edge.
3. Have a partner pass you the barbell or hold it in your hands before getting into position.
4. Grip the barbell with palms facing up as you keep your arms on the bench.
5. Flex your wrists to lift the barbell, then lower it back to the starting position.

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

1. Hold the edge of a weight plate with one hand using your thumb and fingers.
2. Raise your arm to the side while keeping your shoulder engaged.
3. Squeeze the plate tightly to keep it from slipping.
4. Hold this position for the set time.
5. Finish by slowly lowering the plate to the ground as you squat down.

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

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold the top of a bumper plate with one hand, palm facing you.
3. Use your shoulders to explosively lift the plate, flipping it up and away.
4. Let go of the plate and watch it flip in the air.
5. Catch the top of the plate once it flips and squeeze it tightly.
6. If you might drop the plate, squat down and place it on the floor safely.
7. If you fumble the catch, step back and let it fall without trying to grab it again.
8. Keep your core engaged and chest up for good posture.
9. You should feel the work primarily in your forearms.