Strengthening arms is not only necessary for aesthetic reasons but also as part of performing pushing movements like bench presses and overhead presses, which is why barbell arm exercises should form part of your workouts.
Position yourself on a preacher curl bench and grip a barbell with hands slightly wider than shoulder-width apart, then slowly lower it by bending at your elbows towards your chest.
Barbell Curls
Barbell curls are among the most widely performed arm exercises for developing bicep size and strength, contributing to aesthetic appearance of arms as well as performance in various pressing movements. Barbell bicep curls also help develop brachialis muscle responsible for elbow flexion.
Start this exercise by standing with feet shoulder-width apart and holding the barbell in an inverted V shape, keeping your hands closer than hip width apart. Curl the bar up toward your shoulders, squeezing biceps as you do so, then slowly lower back down again until it reaches starting position – remembering to move slowly throughout each set to prevent injury and maintain proper form!
Doing barbell curls incorrectly can put unnecessary strain on the shoulder joints and wrist, increasing your risk for injuries. This is particularly true if you fail to warm up correctly for your workout or use appropriate barbell weights; begin your routine with light weights to warm up before gradually increasing them as your muscles get stronger. Never force yourself into lifting heavier weights than can be managed safely as doing so can result in injuries to arms which will require extra recovery time, which will reduce effectiveness of training programs.
Beginners often make the mistake of trying to grow bigger arms by increasing their rep range during barbell curls. While increasing reps can help develop your biceps, lifting heavier weights activates other muscle groups which contribute towards muscle growth.
When transitioning into a higher rep range, slowly increase your repetitions by one each week. This will ensure you reach your target rep range without experiencing fatigue and overtraining, which could reduce gains over time.
Barbell curls will not only help build stronger arms, but can also boost the efficacy of other exercises that target similar muscle groups. Consider including other arm exercises (dumbbell biceps curls or similar) into your workouts to provide a comprehensive approach and training program.
Barbell Bench Press
The barbell bench press is one of the best exercises to use to build arm strength. It works all three heads of triceps muscle at once and prepares you for other pushing movements like rows and deadlifts. Utilizing a barbell is more effective than dumbbells for this motion as it allows for greater range of motion with increased loads, plus space- and time-saving purposes when done alone at the gym.
To perform this exercise, lie down on a flat bench and extend a barbell overhead using an overhand grip with either an ordinary barbell or an EZ bar (easier on wrists). Keep hands closer than shoulder-width apart while elbows remain close to your body as if touching forehead; slowly lower barbell to chest area before pushing back up again until full arm extension. Repeat for several sets and reps or use as part of upper-body barbell circuit workout.
As you lift, be wary of momentum as this can lead to injury. Instead, use forearm and elbow strength to slowly raise the barbell up through slow and controlled lifting movements that use forearm and elbow strength alone – this will keep your shoulders from moving around, and allow your triceps muscles to fully contract, giving you better performance on pressing movements overall.
As you descend the bench press, be sure to tuck your elbows during the down phase of your bench press. While exact angles don’t have to be exact, perpendicularly placed elbows could lead to shoulder discomfort; an ideal distance would be 75 degrees apart from your torso.
Training should focus on both hypertrophy and muscular endurance, so it’s crucial that exercises target different arm muscles; for instance, performing bicep curls and bench presses targeting biceps while performing triceps extensions targeting triceps are both great examples of targeted exercises. For maximum results, train arms twice weekly using moderate loads and repetitions as recommended by American College of Sports Medicine (ACSM).
Barbell Shoulder Press
Integrating barbell shoulder presses into your arm workouts is an excellent way to develop both size and strength in your triceps. Triceps play an integral role in various pushing exercises like bench presses and overhead presses; therefore, strengthening them is vital for optimizing these other exercises as well as overall upper-body strength and power development.
Barbell shoulder presses may be difficult for those suffering from rotator cuff issues or who experience pain when pressing overhead, but the exercise can still be performed using dumbbells or fitness equipment like workout sandbags if the weight of a barbell becomes too much to lift.
Beginning by setting up a preacher curl bench so your armpits rest comfortably on its pad and holding an overhand grip barbell with hands closer together than shoulder-width apart, using overhand lifting technique. Maintaining stationary shoulders and elbows as you lower the weight gradually to just above your forehead by bending out your elbows as you do so; once reached, pause briefly then extend arms back out for return back up until desired rep count is met.
Tricep dips with a barbell are another fantastic barbell arm exercise to increase overall tricep strength and size while strengthening chest and shoulders to a lesser extent. Plus, doing them this way allows you to add weight gradually so you can increase reps without risking injury or losing control of the load!
To perform a standard barbell military press, stand with feet hip-width apart and squeeze your glutes to tighten your core. Place the barbell in a front rack so it rests on your shoulders, gripping it with shoulder width underhand grips from front rack position and with arms extended overhead, dip under and then press overhead until arms fully extended – then lower slowly back to front rack position and repeat as many repetitions desired.
Barbell Raise
No matter your arm-building goals, barbell biceps raise is an indispensable exercise. Not only does it target biceps muscles but also brachialis and brachioradialis for improved grip strength; additionally it’s a good alternative for those who dislike curling as it works the same muscle groups through different movement patterns.
To perform this exercise, unrack the barbell and place it on a flat bench in front of you. Stand with feet shoulder-width apart while grasping it with an overhand grip (palms facing your torso). Bend at your elbows until your shoulders are almost parallel to the ground as you lower it behind your head until almost parallel with ground level – pausing at top position briefly then returning slowly back down until back at starting point for desired number of reps.
Avoid swinging the barbell when raising or lowering it as this could result in injury. Instead, make controlled movements to ensure you are working all muscles properly – this also lowers injury risks and prevents fatigue.
If you find it challenging to perform this exercise correctly, enlist the aid of another arm for support to reduce stress on your shoulders and elbows. This strategy is particularly useful if you’re just beginning and not yet strong enough to lift weight on your own.
Implementing barbell arm exercises into your training routine can result in improved muscle tone, increased strength and enhanced performance in other forms of physical activity, including cardio and running. Furthermore, strength-training like this helps improve balance while decreasing risk of injury.
As part of an upper body or total body workout, incorporating at least one barbell-based arm workout per week is highly recommended. If you’re new to weightlifting or have limited training experience, however, starting off light and gradually increasing load may be beneficial for beginners and newcomers. Also remember to mix arm training exercises in with other strength-training exercises to prevent overtraining and fatigue from setting in too quickly.
