Best Beginner Arms Workouts With Barbells

The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.

How to do it

1. Stand upright holding a barbell with both hands, palms facing towards you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Flex your elbows to raise the barbell to shoulder height, keeping your elbows close to your body.
4. Lower the barbell back to the starting position and repeat.

The Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.

How to do it

1. Stand with your feet shoulder-width apart.
2. Grab the barbell with an underhand grip and let your arms hang down.
3. Bend your elbows, keeping the bar close to your body until it reaches your chest.
4. Lower the barbell back to the starting position, maintaining the close distance to your body.

The Wide Grip Barbell Curl is an exercise that primarily works the biceps. By using a barbell with a wider grip, you can enhance the focus on the biceps and ensure better stability during the movement.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold the barbell with hands wider than shoulder-width, palms facing up.
3. Raise the barbell by bending your elbows, keeping them fixed at your sides.
4. Pause briefly at the top, feeling the tension in your biceps.
5. Lower the barbell back to the starting position slowly.
6. Keep your core tight, shoulders back, and chest up throughout the exercise.

The Barbell Pause Curl is a bicep exercise that includes a pause at the top of the movement. This pause helps to increase muscle engagement and control, promoting muscle growth and strength.

How to do it

1. Hold a barbell with both hands, palms facing up.
2. Keep your core tight and back straight.
3. Press your elbows into your sides throughout the exercise.
4. Lift the barbell toward your chest while engaging your biceps.
5. Pause when your forearms are parallel to the ground.
6. Complete the curl by finishing the lift to your chest.
7. Slowly lower the barbell back to the starting position.

The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.

How to do it

1. Stand with the barbell perpendicular to your body.
2. Place your feet shoulder-width apart, holding the end of the barbell in front of your chest with both hands.
3. Grip the bar with your palms facing each other and elbows close to your sides.
4. Brace your core and press the bar upward and forward.
5. Lower the bar back to the starting position and repeat.

The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

How to do it

1. Stand tall with feet shoulder-width apart.
2. Hold the end of the barbell in your right hand, just in front of your right shoulder.
3. Keep your right forearm vertical and your elbow tucked to your side.
4. Brace your core and push the barbell upward until your arm is fully extended.
5. Slowly lower the barbell back to the starting position and switch to your left arm.

The Landmine Press and Catch is a shoulder exercise that helps improve strength by using one arm at a time. This movement adds instability, allowing you to address any strength imbalances between your left and right sides.

How to do it

1. Stand in front of the landmine with feet shoulder-width apart and knees slightly bent.
2. Hold the landmine with one hand over your shoulder.
3. Push the weight up explosively with your shoulder and chest, allowing it to arc to your opposite hand.
4. Let go of the landmine as it moves to your other hand.
5. Catch the landmine with your opposite hand in front of you, controlling its descent to your shoulder.
6. Keep your core tight and your chest up during the exercise.

The Front Rack Stretch helps improve shoulder and triceps mobility by gently stretching these muscles. You will hold a barbell at shoulder height and alternate raising your elbows to enhance flexibility in the front rack position.

How to do it

1. Stand straight holding a barbell at shoulder height, grip outside shoulder width.
2. Raise your left elbow while pushing the barbell into your left shoulder to stretch your left arm.
3. Return to the starting position and repeat with your right side.

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.