Barbell Arm Exercises

A barbell lets both arms drive one implement, which means more total load on the arm than any dumbbell can carry. The barbell curl is the standard against which other biceps work is measured, the close-grip bench press loads the triceps with near-bench weight, and the skullcrusher takes the bar behind the head to stretch the long head under load. Small plate jumps make weekly progression realistic on muscles that respond well to it.

Why train arm with barbell

Heaviest loading available for both biceps and triceps
Close-grip pressing trains the triceps with near-bench-press weight
Skullcrushers load the long head of the triceps at stretch
Small increments suit muscles that progress in small steps

All 65 barbell arm exercises

Every guide below includes an animated GIF demonstration, numbered form cues, the muscle it targets, and sets and reps for strength, hypertrophy, and endurance.

Barbell Arm Training FAQ

Straight bar or EZ bar for curls?

The straight bar keeps the forearm fully supinated, which is the biceps position of maximum recruitment, but it puts the wrist in a fixed line that some people find painful. The EZ bar angles the grip slightly and takes most of that strain off. If your wrists tolerate a straight bar, use it; if they do not, an EZ bar is a near-equal substitute.

Is the close-grip bench press a chest or triceps exercise?

Primarily triceps, with the chest and front delts assisting. Narrowing the grip increases the elbow range and hands the lockout to the triceps. Keep the hands roughly shoulder-width — going much narrower strains the wrists without adding triceps work.

How much arm work do I need if I already press and row?

Less than most people think, but not zero. Pressing already loads the triceps and rowing already loads the biceps, so treat direct arm work as a supplement: eight to fourteen hard sets a week per muscle including the indirect volume. Arms recover fast, so splitting that across two or three sessions beats one long arm day.

Other ways to train arm

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