Forearms Workouts With Barbells

Barbell-focused forearm workouts for adults who want stronger grip and elbow stability using wrist flexion/extension plus reverse-curl loading with clear RIR targets and practical kilogram progression.
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Set load units

Workout 1

3 exercises9 sets

Forearms Workouts With Barbells: Grip and Elbow Resilience

Forearms, Biceps

A forearm-focused barbell session using straight working sets to build wrist flexor/extensor capacity and brachioradialis strength.

  1. 1
    Behind-the-Back Barbell Wrist Curl
    anatomy
    1Exercise
    Behind-the-Back Barbell Wrist Curl

    Rest 1m 30s

    • 115 reps x 20 kgRIR 3
    • 215 reps x 20 kgRIR 2
    • 315 reps x 20 kgRIR 1

    Keep elbows extended and still, then flex only at the wrists. Prioritize full ROM and squeeze at the top.

  2. 2
    Seated Barbell Wrist Extension
    anatomy
    2Exercise

    Seated Barbell Wrist Extension

    Rest 1m 30s

    • 115 reps x 15 kgRIR 3
    • 215 reps x 15 kgRIR 2
    • 315 reps x 15 kgRIR 1

    Forearms supported on thighs or bench, palms down. Raise knuckles without elbow movement and control the lowering phase.

  3. 3
    Barbell Reverse Curl
    anatomy
    3Exercise

    Barbell Reverse Curl

    Rest 2m

    • 110 reps x 22.5 kgRIR 3
    • 210 reps x 22.5 kgRIR 2
    • 310 reps x 22.5 kgRIR 1

    Use a shoulder-width pronated grip, keep elbows close, and lift under control. Progress load only when all sets stay in the prescribed RIR range.