Best Advanced Forearms Workouts With Barbells

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.

Workout 1

Forearms

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
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
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
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
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

Best Advanced Forearms Workouts With Barbells

About

Workout 1

Forearms

Palms-Down Barbell Wrist Curl

Palms-Up Barbell Wrist Curl

Plate Pinch

Plate Flips

Take the guesswork out of training.

The 4 Best Advanced Forearms Exercises with Barbells

1. Palms-Down Barbell Wrist Curl

How to do it

2. Palms-Up Barbell Wrist Curl

How to do it

3. Plate Pinch

How to do it

4. Plate Flips

How to do it

Alternative Workouts

Alternative Advanced Forearms Workouts

Alternative Advanced Workouts with Barbells

Alternative Forearms Workouts with Barbells