Arms Workouts With Barbells

Barbell-first arm workouts built around close-grip pressing plus direct elbow-flexion and elbow-extension work, with evidence-informed effort targets and practical kilogram load progressions.
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Set load units

Workout 1

5 exercises14 sets

Barbell Arms Strength and Hypertrophy Template

Triceps, Biceps, Forearms

A barbell-only arms template using straight working sets near failure to train triceps, biceps, and forearms with manageable fatigue.

  1. 1
    Close-Grip Bench Press
    anatomy
    1Exercise
    Close-Grip Bench Press

    Rest 2m 30s

    • 18 reps x 45 kgRIR 3
    • 28 reps x 45 kgRIR 2
    • 38 reps x 45 kgRIR 1

    Grip just inside shoulder width, keep wrists stacked over elbows, and maintain a repeatable touch point.

  2. 2
    EZ Bar Curl
    anatomy
    2Exercise

    EZ Bar Curl

    Rest 1m 45s

    • 110 reps x 27.5 kgRIR 3
    • 210 reps x 27.5 kgRIR 2
    • 310 reps x 27.5 kgRIR 1

    Keep upper arms quiet and avoid leaning back to finish reps.

  3. 3
    Barbell Skullcrusher
    anatomy
    3Exercise

    Barbell Skullcrusher

    Rest 1m 45s

    • 110 reps x 25 kgRIR 3
    • 210 reps x 25 kgRIR 2
    • 310 reps x 25 kgRIR 1

    Lower bar behind forehead with upper arms fixed; avoid shoulder flare.

  4. 4
    Overhead Barbell Triceps Extension
    anatomy
    4Exercise

    Overhead Barbell Triceps Extension

    Rest 1m 30s

    • 112 reps x 20 kgRIR 3
    • 212 reps x 20 kgRIR 2
    • 312 reps x 20 kgRIR 1

    Brace trunk, keep elbows high, and use a pain-free depth through the long-head stretch.

  5. 5
    Behind-the-Back Wrist Curl
    anatomy
    5Exercise
    Behind-the-Back Wrist Curl

    Rest 1m 15s

    • 115 reps x 25 kgRIR 2
    • 215 reps x 25 kgRIR 1

    Use full wrist flexion range and avoid shrugging or torso sway.