10 Best Barbell Workouts
- egedirichard
- Feb 22
- 6 min read
Now you’ve gotten a barbell, what do you intend to do with it? To be honest, you can’t get the right barbell without knowing the reason why you need it. A barbell is used for weightlifting and strength training exercises. In addition, it is essential exercising equipment used in home gyms and in all gym centers.
One major advantage of using a barbell is the ability to adjust weights. Unlike a dumbbell and kettlebell, a barbell does not include a fixed weight but instead, you can be able to adjust the weights added making it possible to lift it based on your power and strength.
A lot of workouts or exercises can be done with a barbell but as a beginner, using one for the first time can be both awesome and terrifying. This article brings to you ten of the best workouts done with a barbell while offering valuable information on each section.
Table of Contents
10 Best Barbell Workouts
1. Barbell Back Squat
The back squat is a classic exercise that targets the lower body, especially the quads, hamstrings, and glutes. It's on the list because it's a great way to build overall leg strength, improve your posture, and increase your athletic performance.
How to do the Barbell Back Squat:
Start by standing with your feet shoulder-width apart, toes pointing slightly out.
Hold the barbell on your upper back, with your hands about shoulder-width apart.
With your back straight and core engaged, push your hips back and bend your knees.
Lower yourself down until your thighs are parallel to the floor.
Pause at the bottom, then push through your heels to stand back up.
Keep your head up and chest proud throughout this movement.
2. Barbell Deadlifts
Barbell Deadlifts is a classic exercise that targets the whole body, especially the lower back and glutes. It's on the list because it's an excellent compound movement that challenges your strength, stability, and coordination.
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.
3. Barbell Bench Press
Barbell Bench Press is a classic exercise that targets the chest, triceps, and shoulders. It's on the list because it's a great way to build upper body strength and muscle size.
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.
4. Barbell Rows
Barbell Bent-Over Rows are an excellent exercise for building back strength and improving posture. This exercise targets the muscles in the upper and middle back, as well as the biceps. Bent-over rows are on the list because they are a compound exercise that targets multiple muscle groups. They are also great for improving grip strength and preventing back pain.
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.
Repeat for desired number of reps.
5. Barbell Overhead Press
The overhead press is a classic exercise that targets the shoulders, triceps, and upper back. It's on the list because it's a great way to build upper body strength, improve your posture, and increase your athletic performance.
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.
6. Barbell Lunges
The Barbell Lunges are another great exercise that targets the legs and glutes. Lunges are on the list because they are a unilateral exercise that helps to improve balance and coordination. They are also great for strengthening the stabilizer muscles in the legs.
How to do the Barbell Lunge:
Stand with your feet hip-width apart, holding a barbell on your upper back with an overhand grip.
Step forward with one leg and lower yourself down until your back knee almost touches the floor.
Push yourself back up to the starting position, focusing on keeping your weight in your front heel.
Repeat the movement with the other leg.
Be sure to keep your chest up and back straight throughout the exercise.
7. Barbell Hip Thrust
The barbell hip thrust is an excellent exercise that targets the glutes and hamstrings. It's on the list because it's a great way to build lower body strength and improve your athletic performance.
How to do the Barbell Hip Thrusts:
Start by sitting on the floor with your back against a bench, with a barbell across your hips.
Place your feet flat on the floor, with your knees bent.
Drive through your heels and extend your hips up, until your body is in a straight line from your shoulders to your knees.
Pause at the top of the movement, then slowly lower yourself back down to the starting position.
8. Barbell Front Squat
Barbell Front Squats are an effective way to strengthen your abs, as well as your legs and glutes. Why it's on the list: The front squat position requires you to engage your core muscles to maintain balance and stability, making it a great exercise for building strength and tone in your abs.
How to do the Barbell Front Squat:
Start by standing with your feet hip-width apart, holding a barbell across your upper chest with an overhand grip.
Take a deep breath and brace your core.
With your chest up and back straight, squat down until your thighs are parallel to the floor.
Keep your elbows up and chest proud as you squat.
Push through your heels to return to the starting position.
Be sure to maintain a neutral spine throughout the movement.
9. Barbell Biceps Curls
Barbell Biceps Curls are a classic exercise that targets the biceps. This exercise is on the list because it is effective for building arm strength and muscle mass. Biceps curls are also great for improving grip strength and preventing arm injuries.
How to do the Barbell Biceps 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.
10. Barbell Shrug
This exercise targets the trapezius muscles, making it an excellent choice for developing a strong and defined upper back. It's on the list because it's a simple and effective exercise that can be performed with heavy weight to challenge your 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.
Conclusion
The best barbell workout is one that challenges you while allowing for progress. Remember to focus on proper form, listen to your body, and gradually increase the intensity of your workouts. With consistency and dedication, you can achieve your fitness goals and enjoy the benefits of a barbell workout.
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