Best Beginner Forearms Workouts With Barbells
About
Barbells provide a versatile and fundamental approach to strength training, facilitating both power and Olympic-style weightlifting applications.
This workout includes tailored beginner movements, perfect for individuals with up to one year of training experience, ensuring proper form while managing lower injury risks.
The arm muscles, particularly the forearms, are the focus; these muscles, located between the wrist and elbow, drive wrist and finger function.
Incorporating barbell exercises, such as wrist curls, effectively targets forearm development to promote both strength and endurance.
Explore this efficient program to enhance muscle growth and improve your overall fitness journey.
The 2 Best Beginner Forearms Exercises with Barbells
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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Palms-Down Barbell Wrist Curl
Palms-Down Barbell Wrist Curl demonstration video — proper form for this exercise. SETS LOGGED235,582Forearms Strength97 mScoreForearms
BarbellsThe 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
- Get into a tall kneeling position next to a bench.
- Lower your forearms onto the bench with your wrists hanging off the edge.
- Have a partner hand you the barbell or hold it before you kneel down.
- Grip the barbell with your palms facing down.
- Keep your forearms on the bench and lift your wrists to raise the barbell.
- Lower the barbell back to the starting position.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs2. Palms-Up Barbell Wrist Curl
Palms-Up Barbell Wrist Curl demonstration video — proper form for this exercise. 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
- Start in a tall kneeling position beside a bench.
- Place your forearms on the bench, wrists hanging off the edge.
- Have a partner pass you the barbell or hold it in your hands before getting into position.
- Grip the barbell with palms facing up as you keep your arms on the bench.
- Flex your wrists to lift the barbell, then lower it back to the starting position.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs