Best Forearms Workouts With Barbells For Women
About
Barbells are an essential piece of equipment known for their versatility and ability to support heavy loading, making them effective for enhancing strength and hypertrophy.
Exercises targeting the arms often involve the forearms, the muscle group situated between the wrist and elbow, responsible for wrist and finger movement.
Incorporating targeted exercises such as wrist curls can contribute to noticeable improvements in forearm development, a goal suitable for enthusiasts at all fitness levels.
Although exercise routines may have generalized adjustments for factors like height (5’5"), weight (140 lbs), and age (34 years) for women, it's important to customize these parameters to individual capabilities.
Integrate Olympic lifts into your regimen to efficiently engage and challenge these muscles, leveraging the versatility of barbell equipment.
The 4 Best Forearms Exercises with Barbells for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Palms-Down Barbell Wrist Curl
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
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, Weight18reps25lbs28reps25lbs38reps25lbs2. 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, Weight18reps25lbs28reps25lbs38reps25lbs3. Plate Pinch
SETS LOGGED58,092Forearms Strength59 mScoreForearmsBarbellsPlate 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.
4. Plate Flips
SETS LOGGED20,088Forearms Strength40 mScoreForearmsBarbellsPlate 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, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs
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