Barbell training can strengthen your body and increase muscle definition in your forearms as well as your entire body. You can perform a combination of isolation exercises that emphasize your forearms and integration exercises that incorporate your forearms with your entire body to move. The National Academy of Sports Medicine recommends that you train for three nonconsecutive days a week for four to six weeks to see significant results.
Standing Reverse Curls
Step 1
Stand with your legs about shoulder-width apart and hold a 40-lb. barbell with both hands about shoulder-width apart and with your knuckles pointing forward.
Step 2
Exhale and raise the barbell up until your arms are bent slightly beyond 90 degrees. Hold this position for one second.
Step 3
Inhale and lower the weight back to the standing position. Perform three sets of eight to 12 reps.
Standing Curl and Press
Step 1
Stand with your legs about shoulder-width apart and hold a 40-lb. barbell with both hands about shoulder-width apart and with your knuckles pointing forward.
Step 2
Exhale and curl your arms up to your shoulders and press the barbell over your head in one smooth movement. Hold this position for one second.
Step 3
Inhale and lower the weight to the starting position by reversing the movement pattern. Perform three sets of eight to 12 reps.
One Arm Press and Carry
Step 1
Stand with your legs about shoulder-width apart and hold a 40-lb. barbell over your right shoulder with your right hand so that the one end of the barbell is in front of you and the other end is behind you. Keep your elbow close to your body and your right knuckles facing out to your side.
Step 2
Exhale and press the weight over your head, looking up at the weight as you move. Keep the barbell in the same alignment. Hold the position and walk 10 to 20 paces forward without losing your posture and balance.
Step 3
Turn your body to your right and lower the weight to your shoulder. Switch the barbell to your left hand and repeat the exercise. Perform two to three sets of five to six reps per arm.
Tips and Warnings
- Use a heavier weight if you can perform the exercises easily, suggests physical therapist Gray Cook, author of "Athletic Body in Balance." Use a lighter weight if you cannot perform the recommended number of sets and reps or maintain proper form.
Things You'll Need
- 40-lb. barbell
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Body in Balance"; Gray Cook; 2003
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