Barbell · Forearms
There are 4 barbell exercises for the forearms here: all isolation exercises, all beginner level. Good places to start: Palms Down Barbell Wrist Curl and Palms Up Barbell Wrist Curl. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The forearm holds many small muscles. The flexors on the palm side bend the wrist and close the fingers; the extensors on the back of the forearm lift the hand back. The brachioradialis, near the elbow, helps bend the elbow, especially with a thumbs-up or palms-down grip.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Add one flexor exercise and one extensor exercise at the end of an upper-body or pull session. If you already train heavy pulling, a set or two of dead hangs is a simple way to build grip.
BeginnerIntermediateAdvanced
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Beginner isolation barbell exercise for the forearms.
Free GymStreak calculators that go with forearms training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
