Barbell Exercises
Browse all barbell exercises for strength training.
Showing 151–170 of 170 exercises
Standing Palms-Up Barbell Behind The Back Wrist Curl
Start by standing straight and holding a barbell behind your glutes at arm's length while using a pronated grip (palms will be facing back away from the glutes) and having your hands shoulder width apart from each other.
Stiff Leg Barbell Good Morning
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Stiff-Legged Barbell Deadlift
Grasp a bar using an overhand grip (palms facing down). You may need some wrist wraps if using a significant amount of weight.
Straight Bar Bench Mid Rows
Place a loaded barbell on the end of a bench. Standing on the bench behind the bar, take a medium, pronated grip. Stand with your hips back and chest up, maintaining a neutral spine. This will be your starting position.
Straight Raises on Incline Bench
Place a bar on the ground behind the head of an incline bench.
Sumo Deadlift
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use a pronated grip, a mixed grip, or hook grip. Relax the shoulders, which in effect lengthens your arms.
Sumo Deadlift with Bands
To deadlift with short bands, simply loop them over the bar before you start, and step into them to set up. Ensure that they under the back half of your foot, directly where you are driving into the floor.
Sumo Deadlift with Chains
You can attach the chains to the sleeves of the bar, or just drape the middle over the bar so there is a greater weight increase as you lift. Attempt to keep the ends of the chains away from the plates so you don't hit them when you lower the weight.
T-Bar Row with Handle
Position a bar into a landmine or in a corner to keep it from moving. Load an appropriate weight onto your end.
Upright Barbell Row
Grasp a barbell with an overhand grip that is slightly less than shoulder width. The bar should be resting on the top of your thighs with your arms extended and a slight bend in your elbows. Your back should also be straight. This will be your starting position.
Weighted Jump Squat
Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or other type of resistance for this exercise.
Weighted Sissy Squat
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack and the opposite arm to hold a plate on top of your chest. This is your starting position.
Wide-Grip Barbell Bench Press
Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
Wide-Grip Decline Barbell Bench Press
Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms forward) grip that is around 3 inches away from shoulder width (for each hand), lift the bar from the rack and hold it straight over you with your arms locked. The bar will be perpendicular to the torso and the floor. This will be your starting position.
Wide-Grip Decline Barbell Pullover
Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a pronated grip (palms facing out). Make sure to grab the barbell wider than shoulder width apart for this exercise. Slowly lift the barbell up from the floor by using your arms.
Wide-Grip Standing Barbell Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be facing forward. The elbows should be close to the torso. This will be your starting position.
Wide Stance Barbell Squat
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
Wide Stance Stiff Legs
Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips should be as far back as possible, and your legs nearly straight. Keep your back straight, and your head and chest up. This will be your starting position.
Wrist Rotations with Straight Bar
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your starting position.
Zercher Squats
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. The correct height should be anywhere above the waist but below the chest. Once the correct height is chosen and the bar is loaded, lock your hands together and place the bar on top of your arms in between the forearm and upper arm.
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