If you’ve ever looked at a barbell and thought, “That’s just for squats or deadlifts, right?”—it’s time to change that mindset. Barbells aren’t just for leg day or powerlifters. They’re incredible tools for building stronger, more defined arms and upper body.
And let’s be honest, who doesn’t want toned biceps, stronger shoulders, and that confident “I lift” look in a tank top?
Whether you’re working out at home or in the gym, adding barbell arm exercises to your routine can level up your strength and get real results. The best part? You don’t need a fancy setup—just a barbell, a bit of space, and a little commitment.
In this guide, we’re diving into 9 must-try barbell exercises that target your arms, shoulders, and upper body like nothing else.
Let’s get into it.
Why Use a Barbell for Arm Workouts?
So, what makes barbell training worth it when it comes to arms?
- Heavier loads = more strength – Barbells let you lift more than dumbbells, which helps build serious muscle.
- Better balance – Using both arms at once helps improve symmetry and posture.
- Versatile and efficient – With just a few movements, you can hit your biceps, triceps, shoulders, and forearms.
- Progressive overload – You can easily add plates to push yourself as you get stronger.
Basically, barbells are your all-in-one tool for upper body gains.
A Quick Note Before You Start
Warm up your shoulders, elbows, and wrists before diving into barbell training. A few minutes of arm circles, light stretches, or even some push-ups will help protect your joints and improve performance.
Now—grab your barbell and let’s get lifting.
9 Barbell Arm Exercises That Build Strength and Definition
You can use these moves on their own or mix them into a full upper body workout. Aim for 3 sets of 8–12 reps per exercise for best results.
1. Barbell Bicep Curl
This is your go-to move for building bigger and stronger biceps.
How to do it:
- Stand tall with feet shoulder-width apart.
- Grip the barbell with palms facing forward, hands just outside your hips.
- Keep elbows close to your sides.
- Curl the bar toward your shoulders.
- Lower slowly and repeat.
Form tip: Don’t swing or lean back—control is key.
Muscles worked: Biceps, forearms
2. Close-Grip Barbell Bench Press
Want stronger triceps and chest in one move? This one’s for you.
How to do it:
- Lie flat on a bench.
- Grip the bar with hands shoulder-width apart or slightly narrower.
- Lower the bar to your chest slowly.
- Press it back up and repeat.
Why it works: The narrow grip shifts more focus to your triceps than the traditional bench press.
Muscles worked: Triceps, chest, shoulders
3. Barbell Skull Crushers (Lying Triceps Extension)
Sounds intense—but this one’s a triceps sculptor.
How to do it:
- Lie on a bench holding a barbell above your chest.
- Bend your elbows to lower the bar toward your forehead.
- Keep your elbows still—only your forearms move.
- Extend arms back to the top.
Go slow: Control the movement to avoid injury and get better muscle activation.
Muscles worked: Triceps
4. Barbell Drag Curl
A twist on the classic bicep curl that hits the muscle differently.
How to do it:
- Stand holding the barbell in front of your thighs.
- Instead of curling straight up, drag the bar up your torso by pulling your elbows back.
- Stop when the bar reaches your chest, then lower slowly.
Why it’s great: Isolates the biceps and reduces shoulder involvement.
Muscles worked: Biceps
5. Overhead Barbell Press
While this is mainly a shoulder move, it does wonders for your upper arms too.
How to do it:
- Stand or sit holding a barbell at shoulder height.
- Press it straight overhead until arms are fully extended.
- Lower with control.
Core tight: Keep your abs braced to support your back.
Muscles worked: Shoulders, triceps, upper traps
6. Barbell Zottman Curl
This one targets both the biceps and forearms.
How to do it:
- Curl the barbell with palms facing up.
- At the top, rotate your wrists so palms face down.
- Lower the bar slowly in this reverse grip.
Why it works: Double duty—concentric bicep work on the way up, eccentric forearm challenge on the way down.
Muscles worked: Biceps, forearms
7. Barbell Upright Row
Great for shaping your shoulders and building arm thickness.
How to do it:
- Hold the barbell in front of your thighs with palms facing you.
- Pull the bar straight up toward your chin, elbows leading the way.
- Lower with control.
Don’t overdo height: Stop when elbows are at shoulder level.
Muscles worked: Shoulders, traps, biceps
8. Barbell Reverse Curl
This move targets the brachialis—a deep arm muscle that can make your biceps pop.
How to do it:
- Hold the barbell with an overhand grip (palms facing down).
- Curl the bar like a regular bicep curl.
- Lower slowly.
Grip matters: Overhand grip takes pressure off your biceps and shifts it to your forearms.
Muscles worked: Biceps (brachialis), forearms
9. Barbell 21s (Bicep Curl Burnout)
Finish strong with this brutal bicep finisher.
How to do it:
- Start with 7 reps of bottom-half curls (from thighs to halfway up).
- Then do 7 top-half curls (from halfway to the top).
- Finish with 7 full curls from bottom to top.
Why it burns: You’re hitting every part of the curl motion—and pushing your biceps to the max.
Muscles worked: Biceps
Sample Upper Body Barbell Arm Workout
If you want to put these moves into a full routine, here’s a quick plan to get you started:
Warm-Up (5 mins)
- Arm swings, shoulder rolls
- 10 push-ups
- Light barbell curls with no weight
Workout
- Barbell Bicep Curl – 3 sets of 10
- Close-Grip Bench Press – 3 sets of 8
- Barbell Skull Crushers – 3 sets of 12
- Overhead Press – 3 sets of 10
- Barbell 21s – 2 sets (burnout)
Cool Down (5 mins)
- Stretch biceps, triceps, and shoulders
- Roll out forearms or wrists if needed
Final Thoughts: Are Barbell Arm Exercises Worth It?
Absolutely. If you want defined arms, better strength, and more muscle endurance—barbells are one of the best tools you can use. They allow you to lift heavier, build faster, and progress over time with ease.
Start light, focus on form, and keep showing up. Consistency builds strength, and strength builds confidence.
