A Human Web
Join

Exercises

Barbell arm exercises

Barbell arm exercises, from the easiest version to the hardest. The barbell carries the heaviest loads: squats, deadlifts, presses and the Olympic lifts.

39 moves34 with 3D demosBeginner 9Intermediate 25Advanced 5

Beginner barbell arm exercises 9

Barbell wrist curl over a bench demonstrated on the 3D figure3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or boxSeated barbell wrist curl demonstrated on the 3D figure3D demoSeated barbell wrist curlBeginner · A barbell + A bench or boxJM Press demonstrated on the 3D figure3D demoJM PressBeginner · A barbell + A bench or boxPalms-Down Wrist Curl Over A Bench demonstrated on the 3D figure3D demoPalms-Down Wrist Curl Over A BenchBeginner · A barbell + A bench or boxSeated Palms-Down Barbell Wrist Curl demonstrated on the 3D figure3D demoSeated Palms-Down Barbell Wrist CurlBeginner · A barbellStanding Palms-Up Barbell Behind The Back Wrist Curl demonstrated on the 3D figure3D demoStanding Palms-Up Barbell Behind The Back Wrist CurlBeginner · A barbellBarbell Curls Lying Against An InclineBeginner · A barbell + A bench or boxFinger CurlsBeginner · A barbellWrist Rotations with Straight BarBeginner · A barbell

Intermediate barbell arm exercises 25

Barbell bench press demonstrated on the 3D figure3D demoBarbell bench pressIntermediate · A barbell + A bench or boxBarbell curl demonstrated on the 3D figure3D demoBarbell curlIntermediate · A barbellBarbell floor press demonstrated on the 3D figure3D demoBarbell floor pressIntermediate · A barbellClose-grip barbell bench press demonstrated on the 3D figure3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or boxClose-grip barbell curl demonstrated on the 3D figure3D demoClose-grip barbell curlIntermediate · A barbellIncline barbell triceps extension demonstrated on the 3D figure3D demoIncline barbell triceps extensionIntermediate · A barbell + A bench or boxLying barbell extension behind the head demonstrated on the 3D figure3D demoLying barbell extension behind the headIntermediate · A barbell + A bench or boxPreacher curl demonstrated on the 3D figure3D demoPreacher curlIntermediate · A barbell + A bench or boxPush press demonstrated on the 3D figure3D demoPush pressIntermediate · A barbellReverse barbell curl demonstrated on the 3D figure3D demoReverse barbell curlIntermediate · A barbellReverse preacher curl demonstrated on the 3D figure3D demoReverse preacher curlIntermediate · A barbell + A bench or boxReverse-grip bench press demonstrated on the 3D figure3D demoReverse-grip bench pressIntermediate · A barbell + A bench or box

Advanced barbell arm exercises 5

Bench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxBench press with chains demonstrated on the 3D figure3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructionsPower jerk (push jerk) demonstrated on the 3D figure3D demoPower jerk (push jerk)Advanced · A barbellSplit jerk demonstrated on the 3D figure3D demoSplit jerkAdvanced · A barbellSquat jerk demonstrated on the 3D figure3D demoSquat jerkAdvanced · A barbell

More exercises

Questions people ask

What are good barbell arm exercises for beginners?

Start with moves graded easy, such as Barbell wrist curl over a bench, Seated barbell wrist curl, JM Press. There are 9 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.