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.