10 Best Barbell Upper Body Exercises
- egedirichard
- Feb 11
- 6 min read
Upper body workouts are definitely the most important body exercise there is. You have to agree with me that you can easily recognize someone who workouts by just looking at their upper body strength and physique. So you’ll have to take your upper body exercise seriously.
One of the most essential exercising equipment you need to build up your upper body strength is with a barbell. Due to its adjustment ability, working out with a barbell using the right exercise techniques is sure to give you fast and effective results at the end of your workout sections.
With the help of this article, you will be sure to get the best barbell upper body exercise and smile at your body physique each time you look into the mirror. Are you ready to get compliments and a health y body? It’s time to work out!!
Table of Contents
10 Best Barbell Upper Body Exercises
1. Barbell Bench Press
The barbell bench press is a classic exercise that targets the chest muscles, specifically the pectoralis major muscles. It's on the list because it's a compound exercise that not only strengthens the chest but also engages the shoulders and triceps. It's also a great exercise for developing upper body strength and improving overall chest definition.
How to do the Barbell Bench Press:
Start by lying on a flat bench, with your feet flat on the floor.
Grab the barbell with an overhand grip, just outside shoulder-width apart.
Unrack the barbell and bring it over your chest, with your arms fully extended.
Lower the barbell until it's just above your chest, then press it back up to the starting position.
Keep your back flat on the bench and your core engaged throughout the movement.
2. Barbell Bent Over Rows
Barbell bent over rows are an exercise that targets the upper back muscles, specifically the latissimus dorsi, rhomboids, and trapezius muscles. It's on the list because it's a compound exercise that develops overall back strength and improves posture. It's also a great exercise for those who want to improve their grip strength.
How to do a Barbell Bent Over Row:
Start by standing with your feet hip-width apart, holding a barbell with an overhand grip.
With your back straight and core engaged, bend your knees slightly and lean forward at the hips until your torso is almost parallel to the floor.
Pull the barbell up towards your chest, keeping your elbows close to your sides.
Pause at the top of the movement, then lower the barbell back down to the starting position.
3. Barbell Overhead Press
The barbell overhead press is an exercise that targets the shoulder muscles, specifically the deltoids and triceps muscles. It's on the list because it's a compound exercise that develops overall upper body strength and improves posture. It's also a great exercise for those who want to improve their core stability.
How to do a Barbell Overhead Press:
Start by standing with your feet hip-width apart, holding a barbell with an overhand grip.
Bring the barbell up to your shoulders, with your elbows pointing down.
Press the barbell overhead, until your arms are fully extended.
Pause at the top of the movement, then slowly lower the barbell back down to the starting position.
Keep your core engaged throughout the movement.
4. Barbell Standing Curls
Barbell standing curls are an exercise that targets the biceps muscles. It's on the list because it's a great exercise for developing overall arm strength and improving biceps definition. It's also an easy exercise to perform with a barbell.
How to do the Barbell Standing Curls:
Stand with your feet hip-width apart, holding a barbell with an underhand grip.
Keeping your elbows close to your sides, curl the barbell up towards your shoulders.
Pause at the top of the movement, squeezing your biceps.
Lower the barbell back down to the starting position under control.
Avoid swinging your body or using momentum to lift the weight.
5. Barbell Shrugs
Barbell shrugs are an exercise that targets the upper trapezius muscles. It's on the list because it's an effective exercise for developing overall upper back strength and improving posture. It's also a great exercise for those who want to improve their grip strength.
How to do a Barbell Shrug:
Set up a barbell on a rack or other stable structure, at hip height.
Position yourself in front of the barbell, with your feet about shoulder-width apart.
Grasp the barbell with an overhand grip, just outside shoulder-width.
Lift the barbell by shrugging your shoulders up towards your ears.
Hold for a moment at the top of the movement, then slowly lower the barbell back to the starting position.
Keep your arms straight throughout the movement.
6. Barbell Incline Press
Barbell incline press is a variation of the barbell bench press that targets the upper chest muscles. It's on the list because it's a great exercise for developing overall chest strength and improving chest definition.
It's also a great exercise for those who want to target the upper chest muscles more specifically.
How to do a Barbell Incline Bench Press:
Lie down on an incline bench, setting the bench at a 30-45 degree angle.
Hold the barbell with an overhand grip, about shoulder-width apart.
Lift the barbell off the rack and hold it directly above your chest.
Lower the barbell slowly until it's just above your chest.
Press the barbell back up until your arms are fully extended.
Focus on using your chest muscles to do the work.
7. Barbell Floor Press
Barbell floor press is a variation of the barbell bench press that targets the triceps muscles. It's on the list because it's an effective exercise for developing overall upper body strength and improving triceps definition. It's also a great exercise for those who want to avoid putting pressure on their shoulders.
How to do the Barbell Floor Press:
Set up a barbell on the floor, with enough weight that can complete the desired number of repetition.
Lie down on your back, directly under the barbell.
Grasp the barbell with a grip slightly wider than shoulder-width, and raise it off the floor.
Lower the barbell to your chest, keeping your elbows close to your sides.
Pause for a moment, then press the barbell back up to the starting position.
Repeat for the desired number of reps.
8. Barbell Upright Rows
Barbell upright rows are an exercise that targets the upper back muscles, specifically the traps and deltoids muscles. It's on the list because it's an effective exercise for developing overall upper back strength and improving posture. It's also a great exercise for those who want to improve their grip strength.
How to do a Barbell Upright Row
Grab a barbell with an overhand grip, hands shoulder-width apart.
Keep your back straight and core engaged as you lift the barbell up toward your chest.
Keep your elbows close to your sides as you lift the barbell, and don't move your upper arms.
Stop when the barbell reaches your chest.
Slowly lower the barbell back down to the starting position.
9. Barbell Close-Grip Bench Press
Barbell close-grip bench press is a variation of the barbell bench press that targets the triceps muscles. It's on the list because it's an effective exercise for developing overall upper body strength and improving triceps definition. It's also a great exercise for those who want to target the triceps muscles more specifically.
How to do a Barbell Close Grip Bench Press:
Lie down on a flat bench with your feet flat on the floor.
Hold the barbell with your hands about 6-8 inches apart, palms facing down.
Unrack the barbell and lower it to your chest with your elbows close to your body.
Press the barbell back up to the starting position, keeping your elbows close to your body.
Be sure to keep your lower back pressed into the bench and your core engaged throughout the movement.
10. Barbell Deadlift
Barbell deadlifts are a compound exercise that targets multiple muscle groups, including the back muscles, glutes, and hamstrings. It's on the list because it's an effective exercise for developing overall strength and improving posture. It's also a great exercise for those who want to improve their grip strength.
How to do a Barbell Deadlift:
Start by standing in front of the barbell with your feet hip-width apart.
Bend down and grasp the barbell with an overhand grip, hands just outside of your legs.
Keeping your back straight, engage your core and glutes as you lift the barbell off the ground, pushing through your heels.
Continue lifting until you're standing tall, with the barbell in front of your thighs.
Pause, then slowly lower the barbell back to the starting position.
Repeat for the desired amount of reps.
Conclusion
The best barbell upper body exercises provide a versatile and effective way to strengthen and tone the muscles of the upper body. So if you're aiming to build muscle, improve strength, or enhance your overall fitness, there are plenty of options to choose from. From classic exercises like bench presses and rows to more advanced movements like overhead presses and upright rows, adding these exercises into your routine can help you achieve your fitness goals.
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