Best Beginner Arms Workouts With Barbells
About
Barbells provide an excellent tool for effective strength training, offering versatility and adaptability for various exercises.
When starting a new fitness journey, beginner-focused routines employ simple yet impactful movements to ensure safety and efficiency, particularly beneficial for individuals with less than one year of experience.
The arms encompass primary muscle groups including shoulders, biceps, triceps, and forearms, which can be collectively trained to achieve balanced muscular development.
This workout utilizes barbells for targeting key arm muscles, adapted for Olympic lifting techniques while emphasizing progressive learning at manageable weights for optimal results.
Workout 1
Biceps, Shoulders, Forearms
Barbell Curl
15reps30lbs25reps30lbs35reps30lbs45reps30lbs55reps30lbs
Barbell Pause Curl
18reps35lbs28reps35lbs38reps35lbs
Landmine Press
110reps40lbs210reps40lbs310reps40lbs
Single Arm Landmine Press
112reps25lbs212reps25lbs
Palms-Down Barbell Wrist Curl
112reps15lbs212reps15lbs312reps15lbs
Reverse Barbell Curl
112reps22.5lbs212reps22.5lbs312reps22.5lbs
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanWorkout 2
Biceps, Shoulders, Forearms
Barbell Curl
15reps30lbs25reps30lbs35reps30lbs45reps30lbs55reps30lbsBarbell Pause Curl
18reps35lbs28reps35lbs38reps35lbs
Landmine Press and Catch
15reps40lbs25reps40lbs35reps40lbs
Front Rack Stretch
112reps30lbs212reps30lbs
Palms-Up Barbell Wrist Curl
112reps25lbs212reps25lbs312reps25lbs
Barbell Bicep Drag Curl
112reps17.5lbs212reps17.5lbs312reps17.5lbs
The 11 Best Beginner Arms Exercises with Barbells
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Barbell Curl
SETS LOGGED5,529,638Biceps Strength96 mScoreBiceps
BarbellsThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Reverse Barbell Curl
SETS LOGGED2,203,913Biceps Strength89 mScoreBicepsBarbellsThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs3. Barbell Bicep Drag Curl
SETS LOGGED1,003,713Biceps Strength86 mScoreBicepsBarbellsThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs4. Wide Grip Barbell Curl
SETS LOGGED277,624Biceps Strength87 mScoreBicepsBarbellsThe 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
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.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs5. Barbell Pause Curl
SETS LOGGED73,761Biceps Strength68 mScoreBicepsBarbellsThe 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
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.
6. Landmine Press
SETS LOGGED206,388Shoulders Strength88 mScoreShouldersBarbells
LandmineThe 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
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.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs7. Single Arm Landmine Press
SETS LOGGED143,234Shoulders Strength65 mScoreShouldersBarbellsLandmineThe 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
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.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs8. Landmine Press and Catch
SETS LOGGED11,061Shoulders Strength85 mScoreShouldersLandmineBarbellsThe 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
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.
9. Front Rack Stretch
SETS LOGGED9,348Shoulders Strength95 mScoreShouldersBarbellsThe 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
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.
10. Palms-Down Barbell Wrist Curl
SETS LOGGED235,582Forearms Strength97 mScoreForearmsBarbellsThe 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, Weight18reps25lbs28reps25lbs38reps25lbs11. Palms-Up Barbell Wrist Curl
SETS LOGGED267,902Forearms Strength90 mScoreForearmsBarbellsThe 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, Weight18reps25lbs28reps25lbs38reps25lbs
Alternative Workouts
Alternative Beginner Workouts with Barbells
- Best Beginner Biceps Workouts With Barbells
- Best Beginner Back Workouts With Barbells
- Best Beginner Workouts With Barbells For Women
- Best Beginner Push Day Workouts With Barbells
- Best Beginner Bicep And Shoulders Workouts With Barbells
- Best Beginner Chest And Back Workouts With Barbells
- Best Beginner Workouts With Barbells To Get Lean And Burn Fat
- Best Beginner Workouts With Barbells To Power Lift
- Best Beginner Pull Day Workouts With Barbells
- Best Beginner Workouts With Barbells To Build Strength
- Best Beginner Full Body Workouts With Barbells
- Best Beginner Legs Workouts With Barbells
- Best Beginner Workouts With Barbells To Build Muscle Mass
- Best Beginner Upper Body Workouts With Barbells
- Best Beginner Workouts With Barbells For Men
- Best Beginner Shoulders Workouts With Barbells
- Best Beginner Hamstrings Workouts With Barbells
Alternative Beginner Arms Workouts
- Best Beginner Arms Workouts With Flat Bench
- Best Beginner Arms Workouts For Women
- Best Beginner Arms Workouts With Resistance Bands
- Best Beginner Arms Workouts With Cable Machines
- Best Beginner Arms Workouts With Trx
- Best Beginner Arms Workouts With Dumbbells
- Best Beginner Arms Workouts To Build Strength
- Best Beginner Arms Workouts With Garage Gym
- Best Beginner Arms Workouts With Ez Bar
- Best Beginner Arms Workouts For Men
- Best Beginner Arms Workouts To Build Muscle Mass
- Best Beginner Arms Workouts To Get Lean And Burn Fat
- Best Beginner Arms Workouts With Weight Machines