Alright, let’s get into it. If you’re anything like me, you probably started lifting weights thinking it was all about dumbbells and machines. But after a few months at my local gym here in Atlanta, one of the trainers told me to try using a barbell for arm workouts. And honestly? It changed everything.
I used to avoid the barbell section. It felt like it belonged to the bodybuilders and serious lifters. But once I got comfortable with it, I realized the barbell isn’t just for squats and deadlifts. It’s an amazing tool to build and tone your arms too.
If your goal is to tighten up those biceps, grow your triceps, and get that strong, sculpted look in your upper body, barbell exercises are the way to go. You can use a standard Olympic bar if you’re at a gym, or grab a shorter barbell set if you’re working out at home. Either way, these moves are simple, effective, and you’ll feel them working right away.
Here are my 10 favorite barbell exercises for toned arms. These are the ones I go back to again and again because they deliver real results. Let’s break them down.
1. Barbell Bicep Curl
This is the classic. The king of barbell arm moves.
Stand with your feet shoulder-width apart. Hold the barbell with both hands, palms facing up. Curl the bar toward your chest, then lower slowly.
Why I love it: This one targets the front of your arms like no other. The first time I did this consistently, I noticed my sleeves fitting tighter in just a few weeks.
Pro tip: Don’t swing your body. Keep your elbows tucked close to your sides. Use a mirror if it helps.
2. Close-Grip Barbell Bench Press
Lie down on a bench and grab the barbell with your hands a little closer than shoulder-width. Lower the bar to your chest, then press it back up.
Why I love it: Great for hitting the triceps hard. This one also helps shape the chest and shoulders. I do it every Monday as part of my push day.
Pro tip: Keep your elbows close to your body. This keeps the focus on your triceps and not your chest.
3. Barbell Reverse Curl
Same motion as the regular curl, but flip your hands so your palms face down.
Why I love it: This works your brachialis and forearms, which makes your biceps pop more. It also builds wrist strength, which helps with other lifts too.
Pro tip: Use lighter weight than your normal curl. This one gets tough fast.
4. Barbell Skull Crushers
Lie on a bench and hold the barbell straight up over your chest. Bend your elbows and lower the bar toward your forehead, then push it back up.
Why I love it: Sounds scary but it’s super effective for the triceps. Just go slow and keep control.
Pro tip: Don’t flare your elbows out. Keep them in line with your shoulders for maximum tricep work.
5. Barbell Drag Curl
Start like a normal curl, but instead of lifting the bar in front, keep it close to your body and drag it upward, pulling your elbows back.
Why I love it: Hits the biceps in a different way. It’s slower and more focused. I love doing this after regular curls for a serious pump.
Pro tip: Use moderate weight and don’t rush it. You’ll feel it in the upper part of your biceps.
6. Barbell Overhead Tricep Extension
Stand tall or sit on a bench. Hold the barbell overhead with both hands. Lower it behind your head, then press it back up.
Why I love it: This one gets those long tricep muscles that give your arms that horseshoe shape. Great for building definition.
Pro tip: Keep your core tight so your lower back doesn’t arch. Use a spotter if you go heavy.
7. Barbell Zottman Curl
Curl the barbell like normal with your palms up. At the top, flip your hands so palms face down, then lower slowly.
Why I love it: Best of both worlds. Biceps on the way up, forearms on the way down. A two-for-one deal.
Pro tip: Go slow on the way down. That’s where the gains are.
8. Barbell Upright Row
Stand tall and hold the barbell in front of your thighs. Pull the bar up to your chest, keeping it close to your body, elbows pointing up.
Why I love it: Builds shoulders and upper arms at the same time. I do this one when I want that cap on my delts and a stronger V-shape.
Pro tip: Don’t use a super wide grip. Slightly narrower than shoulder-width works best.
9. Barbell 21s
Break your curl into 3 parts:
- 7 reps from bottom to halfway
- 7 reps from halfway to top
- 7 full curls
Why I love it: Total burnout. My biceps feel like jello after this. It’s my go-to finisher move on arm day.
Pro tip: Pick a lighter weight. This is all about volume, not max strength.
10. Barbell Wrist Curls
Sit on a bench, rest your forearms on your thighs with your palms up, holding the barbell. Let the bar roll toward your fingers, then curl it back up with just your wrists.
Why I love it: Strengthens your grip and forearms. A solid grip helps with everything from deadlifts to carrying grocery bags.
Pro tip: Keep the movement slow and controlled. Focus on squeezing your forearms.
My Weekly Barbell Arm Workout
Here’s how I structure my barbell arm day. You can tweak this to fit your schedule or mix it into your upper body routine.
Monday: Barbell Arm Circuit (about 45 minutes)
- Barbell Bicep Curl – 3 sets of 10
- Close-Grip Bench Press – 3 sets of 8
- Drag Curl – 3 sets of 10
- Overhead Tricep Extension – 3 sets of 12
- Upright Row – 3 sets of 10
- Zottman Curl – 2 sets of 12
- Skull Crushers – 2 sets of 10
- Wrist Curls – 2 sets of 15
- Barbell 21s – 1 set to finish strong
I usually rest 60–90 seconds between sets. I’ll throw on a playlist (a little old-school hip-hop if I’m being honest) and just move through it.
Tips if You’re Just Getting Started
- Use an empty bar if you’re new. A standard Olympic bar is 45 lbs. If that’s too much, try a curl bar or training bar.
- Form is more important than weight. You won’t get stronger if you’re swinging or jerking the bar.
- Use a mirror. Helps spot bad form and keeps you focused.
- Start with twice a week. You don’t need to train arms every day. Rest helps muscles grow.
- Log your sets and weight. I use a small notebook. Seeing progress over time keeps me motivated.
How It Helped Me
After about a month of adding barbell arms into my routine, I started noticing small things. My arms felt firmer. I could do more push-ups. I looked better in T-shirts. Even my posture improved.
But the best part? I felt stronger. And not just in the gym. I was picking up heavy stuff at Home Depot without second guessing. Carrying three grocery bags in one hand like a pro. It gave me a quiet kind of confidence that stuck with me through the day.
If you’re looking to tone your upper body and want something that’s challenging but super rewarding, give barbell arm workouts a try. Start slow, stay consistent, and you’ll be surprised how far a little bar can take you.
