Best Beginner 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.