Barbell Exercises

This is a leg exercise using a barbell that rests on your chest. It mainly strengthens your front thigh muscles, but also works your back thighs, bottom, and calves. To do it, you must balance the weight on your front and squat down, which helps build a strong core.

The barbell bent arm pullover is a strength exercise that works your back muscles, triceps, and chest. You lie on a bench and lower a barbell behind your head in a controlled arc, then lift it back up.

The barbell bent over row is a multi-muscle exercise for the upper back. It involves leaning forward at the hips and pulling a barbell to your body. This movement builds strength and muscle in the back, arms, and forearms while needing strong posture and core control.

This lower body exercise uses a barbell to work your glutes, front thigh muscles, and back thigh muscles. Your core muscles help you stay balanced. You hold the bar on the front of your shoulders using a specific grip. This move requires you to be strong and flexible.

The barbell curl is a strength exercise for your biceps. You lift a barbell from your thighs up to your shoulders while keeping your elbows near your body.

The barbell decline bent arm pullover is a strength exercise done on a slanted bench. It mainly works your back muscles (lats) but also helps your chest and triceps. You need strong control to safely lower and lift the bar over your head while keeping good form.

This exercise strengthens the triceps, which are the muscles on the back of your arms. You perform it on a bench where your head is lower than your feet. By holding the bar with your hands close together, it mixes two types of arm movements to build strength and balance.

This is a chest exercise done on a bench that slopes downward. You use a barbell and hold it with your hands far apart. It focuses on the bottom part of your chest muscles and also works your shoulders and the back of your arms.

This exercise works your biceps. You lift the bar while keeping your elbows pulled back. This makes your biceps squeeze hard and stops your shoulders from doing the work. It also uses your forearms.

The barbell front raise works your shoulder muscles. You do this by holding a bar in front of your legs and lifting it straight up to your shoulders.

This exercise works your chest, shoulders, and the back of your arms. It involves lifting a barbell up in front of you and then moving it behind your head. You need strength and good control to do it correctly.

The barbell full squat is a lower body exercise that builds strength in your legs and hips. It also works your stomach muscles to keep you steady. To do it, you rest a heavy bar on your upper back and squat down, balancing carefully as you move.

This is a leg exercise where you hold a heavy bar on your upper back. It makes your bottom and leg muscles strong. You lower yourself down like you are sitting in a chair, and then you stand back up.

This is a lower body exercise where you hold a barbell inside the bends of your elbows. It works your butt, legs, and stomach muscles. You need a strong core to stay steady because of where you hold the bar.

The barbell glute bridge is a strength exercise that works your butt muscles, along with your hamstrings and lower back. You do it by pushing your hips up from the floor while holding a barbell on your hips. You must use your core muscles and good form to stay safe and get the best results.

This exercise is very similar to a standard bench press, but you lower the bar to your neck instead of your chest. This small change makes the upper part of your chest muscles work harder. Because the bar comes close to your neck, you must use perfect control to stay safe.

The barbell incline bench press is a strong upper-body workout. It mainly builds the upper chest muscles, while also working the shoulders and the back of the arms. You do this exercise on a slanted bench with a long weighted bar to make your chest bigger and stronger.

This exercise is a great way to strengthen your upper body. It focuses mainly on the triceps (the back of your arms) but also works your chest and shoulders. You do it lying on a slanted bench. You hold the bar with your hands close together, which makes your triceps work harder than usual.

This exercise works your triceps, chest, and shoulders. You do it lying on a slanted bench while holding the barbell with your palms facing you.

This exercise strengthens your upper back. You lie on your stomach on a slanted bench and pull a weighted bar up to your chest.

The barbell JM bench press is a special arm exercise that works your triceps. It mixes a close-grip bench press with a triceps extension. To do it, you lie on a bench, bring the bar down toward your neck with your elbows tucked in, and then push it back up.

This is a fast and powerful leg exercise performed with a barbell on your upper back. It mixes a standard squat with a big, explosive jump. This movement strengthens your legs and hips while helping you build speed and power.

This lower body exercise works your bottom, thighs, and calves. You hold a barbell across your upper back and step to the side. It uses strength, balance, and coordination.

This is a lower body exercise that strengthens your bottom, thighs, and legs. You hold the barbell lower on your back, across your shoulder muscles. It requires good focus, a strong tummy, and moving your hips correctly.

The barbell lunge is a powerful leg exercise that builds strength in your thighs, bottom, and calves. You perform it by resting a weighted bar on your upper back, stepping one foot forward, and lowering your hips before pushing back up to a standing position.

This is a triceps muscle exercise done while lying on a bench. You lower a barbell behind your head and then lift it back up to work the back of your arms.

This strength exercise helps build your triceps muscles. It is often called a skullcrusher. To do it, you lie on a bench and lower a barbell to your forehead by bending your elbows. Then, you push your arms straight back up.

This exercise works your bottom, front thigh muscles, and the back of your legs. You lie flat on your back on a bench with a barbell resting on your hips. Then, you use your bottom muscles to push your hips up.

This exercise works mainly on your biceps. You use a special bench to keep your upper body and shoulders still, which forces your biceps to do all the lifting.

The barbell lying triceps extension, or skull crusher, is a workout for the back of your arms. You lie on a bench and lower a barbell to your forehead, then lift it back up. You must move carefully to stay safe.

This exercise strengthens your upper back using one arm at a time. It requires good balance and strong tummy muscles. To do it, you bend forward at your hips, keep your back flat, and pull the barbell up with one hand while staying steady.

This one-arm exercise works your triceps, chest, and shoulders. You lie on the floor and push a barbell with just one hand. Because you must balance the long bar, it makes your core work hard to keep you steady.

This is a one-handed lifting exercise. It works your legs, lower back, and butt muscles. You hold a barbell at your side and lower it down and up. This movement tests your balance, grip, and stomach strength.

This is a hard leg exercise using a barbell. You balance on one leg and squat down while holding the bar on your back. It strengthens your thigh muscles and requires good balance.

This exercise builds strength in your forearms. You sit on a bench, rest your arms on your legs, and use your wrists to lift a barbell up and down.

The barbell preacher curl focuses on your biceps. You use a special bench to keep your upper arms still. This stops your shoulders from moving so your biceps do all the work. It uses a barbell to build muscle size and strength.

This is a hard exercise for your tummy. It mixes a regular sit-up with pushing a bar. It works your abs, shoulders, and chest. You need to be strong and good at balancing to push the bar safely while you sit up.

The barbell rack pull is a strength exercise that works your butt, the back of your legs, and your lower back. You lift a heavy bar from a rack set at knee height by standing up tall and straightening your hips.

This exercise works the muscles on the back of your shoulders. It also helps the muscles in your upper back. To do it, you lean forward and lift a barbell out to your sides.

The barbell rear delt row is a strong exercise that works the muscles on the back of your shoulders. It also helps the muscles in your upper back and arms. To do it, you bend over and pull a barbell up to your chest. This motion makes you squeeze your shoulder blades together to make your back muscles work hard.

This is a leg exercise that builds strength in your bottom and thighs. You hold a weighted bar on your back, step one foot behind you, and lower your hips before standing back up.

This exercise works your upper back, biceps, and forearms. You lie face-down on a slanted bench to keep your body steady. While holding the bar, you pull the weight up toward your stomach to build strength.

This exercise works your biceps and forearms. You do it while sitting on a preacher bench with your chest against the pad. You hold the barbell with your palms facing down to focus on the muscles in your upper and lower arms.

The barbell reverse wrist curl is an exercise for your forearms. You do it while sitting down. You rest your arms on your legs and lift a barbell by moving only your wrists upward. You hold the bar with your palms facing the floor.

This exercise strengthens your forearm muscles. You sit on a bench with your arms resting on your legs and hold a barbell. You lift your wrists up and down while keeping your arms completely still.

This is a hard exercise for your tummy muscles that also works your lower back. You need to be very strong and steady to do it safely.

This is an exercise for your shoulder muscles, arms, and upper back. You need to be flexible and use safe form to prevent injury.

The barbell seated Bradford Rocky press is a seated exercise that builds shoulder muscles. It involves pushing a barbell up over your head to work the deltoids. It also uses the triceps and upper back. You need flexible shoulders, a strong core, and pressing power to do it well.

This is an arm exercise for your triceps and shoulders. You sit on a bench and hold a barbell behind your neck with your hands close together. Then, you push your arms straight up.

The barbell seated good morning is a muscle-building exercise that mainly works your butt muscles, while also helping your hamstrings and lower back. To do it, you sit on a bench with a barbell on your shoulders, lean forward from your hips, and then sit back up straight.

This exercise works your triceps muscles. You sit down and straighten your arms over your head while holding a barbell. It also uses your shoulders as secondary muscles.

This exercise works your stomach muscles, especially the sides and lower back. You perform it by sitting on a bench, holding a barbell, and slowly turning your upper body from side to side.

This exercise works your stomach muscles, especially the sides, and helps your lower back stay steady. You do it by holding a barbell and bending your upper body from side to side.

The barbell skier is an active shoulder exercise. You hold a barbell and do a small jump while lifting the bar up. This move works your shoulder muscles and uses your arm and tummy muscles to help you stay steady.

This exercise is a squat done on your knees. It works the front of your legs, your bottom, and the back of your legs. You need a strong tummy and good balance to hold the bar safely.

This exercise strengthens the top part of your forearms. You stand up holding a barbell and lift it by bending only your wrists backward.

The Barbell Standing Bradford Press is a standing exercise that makes your shoulders, upper back, and arm muscles stronger. You push a weighted bar from your shoulders straight up over your head. You need good strength and steady movement to do this well.

The barbell standing calf raise is a leg strength exercise. You stand up with a weighted bar on your upper back and lift your heels to build your calf muscles.

This exercise builds strength in your biceps and forearms. You lift a barbell while holding your hands close together. This movement focuses on the inner side of your biceps.

This shoulder workout focuses on your deltoids while also helping your triceps and upper back. It involves standing up and lifting a weighted bar from your legs to a position above your head, which requires strong shoulders and steady movement.

This is a simple strength move for your lower legs. You stand up tall with a weighted bar on your back and lift your heels to work your calf muscles.

This exercise works your calf muscles and the front of your lower legs. You stand holding a bar on your shoulders, then lift your heels up high. After lowering your heels, you rock back to lift your toes up off the ground.

This exercise works your tummy muscles, especially the sides and lower back. You hold a barbell and turn your upper body from side to side. It makes your core stronger and helps you stay steady when you twist.

This exercise works the shoulder muscles. It also uses the muscles in your arms and upper back. To do it, you stand up and push a barbell over your head from your shoulders, holding the bar with your hands widely apart.

This exercise uses a barbell to build strong arm muscles. You hold the bar with your hands placed far apart. This helps work the inner part of your biceps, as well as your forearms and shoulders.

This is a leg exercise for your butt and thighs. You hold a heavy bar on your back and step up onto a box or bench.

This exercise works the muscles in your bottom, the back of your legs, and your lower back. You place a barbell across your upper back and bend forward at your hips. This movement builds strength and flexibility in the back of your body.

This exercise is a strong lift that works your butt muscles. It also uses your leg muscles and lower back. You stand with your feet wide apart and lift the weight using your hips and legs.

The barbell upright row v. 3 is a strength exercise that works your shoulder muscles, along with your upper back and arms. To do it, you stand holding a barbell and pull it straight up from your thighs to your chin, keeping your elbows higher than your hands.

This exercise builds strength in your chest muscles. It also works your shoulders and the backs of your arms. You need a barbell and a bench to do it. You hold the bar with your hands far apart, lower it to your chest, and push it back up.

This exercise strengthens your chest muscles, as well as your arms and shoulders. To do it, you lie on a bench and push a barbell up while holding it with your palms facing towards you.

This exercise works your shoulder muscles (deltoids). It also helps your upper back (traps) and arm muscles (biceps). You hold a barbell with your hands far apart. Then, you lift the bar from your legs to your upper chest while pulling your elbows up high.

This exercise works the muscles in your forearms. You sit on a bench with your arms resting on your legs and use your wrists to curl a barbell upward.

This exercise strengthens your forearm muscles. You sit down and rest your arms on your legs, letting your wrists hang over your knees. You then use your wrists to slowly lift and lower a barbell.

This exercise builds muscle in your upper back. To do it, you lie on your stomach on a bench and pull a curved bar up to your chest. This motion helps you squeeze your shoulder blades together.

This chest exercise is done while lying flat on the floor. You use a barbell to make your chest muscles stretch and tighten effectively.

The Frankenstein squat is a type of squat where you keep the barbell in front of you with your arms reaching straight out. It strengthens your legs and hips while helping you stand tall and keep your tummy muscles strong.

This is a fast-moving lower body exercise for your butt, thighs, and calves. You start on your knees with a bar on your upper back, then jump up quickly into the air.

This exercise uses a long bar attached to the floor. It targets your stomach muscles and sides as you swing the bar back and forth. You use your hips and legs to stay strong and balanced while you twist.

This exercise builds strength in your shoulders and upper back. You use a barbell that is anchored at one end to the floor. To do it, you lift the bar out to the side until it reaches shoulder height. This helps make your shoulders strong and steady.

This is a strength exercise for your upper back using a barbell. You need to hold your body correctly, keep your core tight, and use the right form to stay safe.

This exercise works your back, biceps, and forearms using a barbell. You perform the movement with one arm at a time. It requires you to stay steady in a bent-over position, which helps strengthen your core and improve your balance.

The power clean is a fast exercise where you lift a weighted bar from the floor to your shoulders in one quick motion. It works the muscles in your legs and bottom. You need strength and practice to do this move correctly.

This is a powerful Olympic weightlifting exercise. It builds speed and strength in your legs and bottom. To do it safely, you need good balance and the right technique.

The squat jerk is a hard weightlifting move that mixes a squat and a jerk. It needs speed, balance, and power. It mainly works your front thigh muscles, but also uses your bottom, back of legs, calves, and tummy muscles.

This exercise strengthens your shoulder muscles. You stand up and push a barbell from behind your neck until it is over your head. It also works the back of your arms and your upper back.