Barbell Exercises 29

  • Bench Press

    The bench press is a compound exercise that strengthens the chest, shoulders, and triceps. It builds upper body strength, enhances muscle mass, and improves pressing power.

    Upper body
    pectoralis major, triceps, deltoids

    Intermediate

  • Incline Barbell Rows

    Incline barbell rows focus on the traps, rhomboids, and rear delts, helping to build strength and size in the upper back. This variation offers greater isolation and range of motion.

    Back
    trapezius, rhomboids, rear deltoids

    Intermediate

  • Incline Bench Press

    The incline bench press targets the upper chest, shoulders, and triceps, enhancing strength and muscle development in the upper body. Perfect for a fuller chest appearance and increased pushing power.

    Chest
    pectoralis major (upper), anterior deltoids, triceps brachii

    Intermediate

  • Decline Bench Press

    The decline bench press is a compound exercise that emphasizes the lower chest, improving strength and size in the pectoral muscles.

    Chest
    Pectoralis Major (Lower)

    Intermediate

  • Close-Grip Bench Press

    The close-grip bench press is a compound exercise that focuses on the triceps and chest, ideal for building upper body strength and muscle mass.

    Triceps Brachii, Pectoralis Major

    Intermediate

  • Deadlift

    The deadlift is a full-body compound exercise that strengthens the back, glutes, and hamstrings, making it a cornerstone of strength training.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate
    Advanced

  • Romanian Deadlift

    The Romanian deadlift is a compound exercise targeting the hamstrings and glutes, ideal for building lower body strength and improving flexibility.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate

  • Barbell Curl

    The barbell curl is a classic isolation exercise for building biceps strength and size.

    Upper arm
    Biceps, Biceps brachii

    Beginner

  • Skull Crushers

    Skull crushers are perfect for building triceps size and strength, especially the long head.

    Upper arm
    Triceps Brachii

    Intermediate

  • Wrist Curls

    Wrist curls are a great isolation exercise for building forearm strength and improving grip endurance.

    Lower arm
    Flexor Carpi Radialis, Palmaris Longus

    Beginner

  • Reverse Wrist Curls

    Reverse wrist curls are ideal for building forearm strength and enhancing grip balance by focusing on the extensors.

    Lower arm
    Extensor Carpi Radialis

    Beginner

  • Farmer's Walk

    The farmer's walk is a simple yet effective exercise for enhancing grip strength, building forearm muscles, and improving overall endurance.

    Lower arm
    Forearm Flexors, Forearm Extensors

    Beginner
    Intermediate
    Advanced

  • Reverse Curl

    Reverse curls are a great way to build forearm strength, improve grip, and enhance the brachioradialis muscle.

    Lower arm
    Brachioradialis

    Beginner
    Intermediate

  • Reverse Grip Barbell Bicep Curls

    Reverse grip barbell bicep curls are ideal for building forearm strength, improving grip, and enhancing the brachialis muscle.

    Arms
    Brachialis, Forearm Extensors

    Intermediate

  • Preacher Curl

    Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Preacher Curl

    Preacher curls are great for isolating the biceps, ensuring strict form and effective hypertrophy.

    Upper arm
    Biceps, Biceps brachii

    Intermediate

  • Shoulder Press

    A fundamental exercise for building shoulder strength and size, also engaging the triceps.

    Upper body
    Deltoids

    Intermediate

  • Front Raise

    Targets the anterior deltoids, also engaging the serratus anterior and upper chest, making it ideal for shoulder development.

    Shoulders
    Anterior Deltoid

    Beginner
    Intermediate

  • Upright Row

    Targets the deltoids and trapezius muscles, enhancing shoulder and upper back strength.

    Shoulders
    Medial Deltoid, Trapezius

    Intermediate

  • Shrugs

    Primarily targets the trapezius muscles, with benefits for the upper back and posture.

    Shoulders
    Trapezius

    Beginner
    Intermediate

  • Barbell Shrugs

    Focuses on the trapezius muscles by elevating the shoulders, improving upper back strength and posture.

    Trapezius

    Beginner
    Intermediate

  • Standing Barbell Calf Raise

    A great exercise for building calf strength and size using a barbell for added resistance.

    Lower leg
    Gastrocnemius

    Intermediate

  • Squat

    A staple compound exercise that targets multiple muscle groups in the lower body, promoting overall strength and hypertrophy.

    Quadriceps, Glutes, Hamstrings

    Beginner
    Intermediate
    Advanced

  • Lunges

    A versatile compound exercise that strengthens the quads, hamstrings, and glutes while improving stability and coordination.

    Upper leg
    Quadriceps, Hamstrings, Gluteus Maximus

    Beginner
    Intermediate
    Advanced

  • Bent-Over Row

    A highly effective exercise for building back strength and size, focusing on the lats, rhomboids, and traps.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • T-Bar Row

    An essential exercise for developing back strength and thickness, targeting the middle and upper back.

    Back
    Latissimus Dorsi, Rhomboids, Trapezius

    Intermediate

  • Glute Bridge

    A simple and effective exercise for strengthening glutes and hamstrings, improving hip mobility and stability.

    Upper leg
    Gluteus Maximus, Hamstrings

    Beginner

  • Front Squat

    A front-loaded squat that focuses on building quads, glutes, and core strength, while also improving posture.

    Lower body
    Quadriceps, Glutes, Core

    Intermediate

  • Good Mornings

    Good mornings are excellent for strengthening the posterior chain, improving flexibility, and building core stability.

    Hamstrings, Gluteus Maximus, Erector Spinae

    Intermediate