Barbell-Only Arm Workout
Are you looking to sculpt strong, defined arms using just a barbell? Whether you're a seasoned lifter or new to strength training, a focused barbell workout can be your gateway to impressive arm gains. This session is designed specifically for hypertrophy, aiming to increase muscle size and definition in the biceps and triceps. By leveraging the versatility of a barbell, you can effectively target these key muscle groups with compound and isolation exercises, all while enjoying the simplicity and effectiveness of barbell training. Let's dive into a comprehensive barbell-only arm workout that promises to challenge your muscles and bring you closer to your fitness goals.
Barbell-Only Arm Workout
Stand with feet hip-width apart, grip the barbell with an underhand grip (palms facing up).
Keep elbows close to your torso and curl the barbell towards your shoulders, squeezing the biceps at the top.
Lower the barbell back down under control.
2. Skull Crushers (lying triceps extension) - 4 sets x 8-12 reps
Lie on a flat bench with the barbell held straight above your chest with arms extended.
Lower the barbell towards your forehead by bending your elbows while keeping upper arms stationary.
Extend your elbows to bring the barbell back to the starting position.
3. Barbell Reverse Curl - 3 sets x 10-15 reps
Stand with feet hip-width apart, grip the barbell with an overhand grip (palms facing down).
Keep elbows close to your torso and curl the barbell towards your shoulders, focusing on the brachioradialis muscle (outer forearm).
Lower the barbell back down under control.
4. Close-Grip Bench Press - 3 sets x 8-12 reps
Lie on a flat bench with hands gripping the barbell shoulder-width apart.
Lower the barbell to your lower chest by bending your elbows while keeping them close to your body.
Push the barbell back up to the starting position, squeezing your triceps at the top.
Notes:
- Aim to use a weight that allows you to perform each exercise with proper form while reaching muscle failure within the specified rep range.
- Rest for about 60-90 seconds between sets to optimize muscle recovery and hypertrophy.
- Focus on controlled movements throughout each exercise to maximize muscle activation and growth.
Incorporating a barbell-only arm workout into your fitness routine can deliver significant results in terms of muscle growth and strength. This session targets the biceps and triceps through a combination of compound and isolation exercises, ensuring that each muscle group is thoroughly engaged and stimulated for hypertrophy. Remember, consistency and progressive overload are key to achieving your desired arm gains. Embrace the simplicity and effectiveness of barbell training, and watch your strength and muscle growth improve over time.
And, be sure to utilize an effective pre workout like First Degree!
First Degree is a fully-loaded pre workout that improves energy, focus, endurance, and most important for arms... PUMPS!