Barbell exercises

About barbell exercises

The barbell is the heaviest-loading tool in the library: plates add weight in small, even steps, and both hands share one bar, so you can move more weight than with dumbbells. Squats, presses, rows and deadlifts are the classic strength lifts.

Choosing between these exercises

The trade-off is demand. Barbell lifts ask for more technique, a rack with safety arms or a spotter for presses and squats, and more space. That is why most of the barbell guides here are rated intermediate. Learn the movement with an empty bar or a lighter tool first, and add weight in small steps.

At a glance

Where to start

These guides are rated beginner level: Barbell biceps curl.

All 22 guides

Grouped by main muscle. Each line shows the equipment, the level and the supporting muscles from that guide.

Front Deltoids (4)

• Barbell front raises — intermediate; also works side deltoids, chest and serratus
• Barbell landmine press — intermediate; also works serratus and triceps
• Standing barbell overhead press — intermediate; also works triceps, side deltoids and serratus
• Barbell clean and jerk — advanced; also works lower back, traps and triceps

Glutes (4)

• Barbell hip thrust — intermediate; also works hamstrings and adductors
• Barbell lunge — intermediate; also works lower back, glute med and hamstrings
• Conventional barbell deadlift — intermediate; also works hamstrings, quads, lower back, traps and forearms
• Barbell clean — advanced; also works front deltoids, lower back, hamstrings and traps

Lats (3)

• Barbell pendlay row — intermediate; also works biceps, lower back and rear deltoids
• Barbell pullover — intermediate; also works triceps
• Bent-over barbell row — intermediate; also works rhomboids, traps, rear deltoids, biceps and lower back

Biceps (2)

• Barbell biceps curl — beginner; also works brachialis and forearm flexors
• Barbell preacher curl — intermediate; also works brachialis

Chest (2)

• Barbell bench press — intermediate; also works triceps and front deltoids
• Incline barbell bench press — intermediate; also works front deltoids and triceps

Quads (2)

• Barbell back squat — intermediate; also works glutes, adductors and lower back
• Barbell front squat — intermediate; also works glutes, adductors, lower back and abs

Triceps (2)

• Barbell skull crusher — intermediate
• Close-grip barbell bench press — intermediate; also works chest and front deltoids

Forearm Flexors (1)

• Barbell wrist curl — intermediate; also works brachialis

Calves (1)

• Standing barbell calf raise — intermediate; also works soleus

Hamstrings (1)

• Barbell Romanian deadlift — intermediate; also works glutes, lower back and forearms

Common questions

More exercise guides by muscle and equipment

Browse every guide in the Workout Explorer. Search all 178 guides, watch the demonstrations and compare two exercises side by side.

By muscle

• Chest exercises
• Front delt exercises
• Lat exercises
• Quad exercises
• Glute exercises
• Hamstring exercises
• Biceps exercises
• Triceps exercises
• Calf exercises
• Rear delt exercises
• Ab exercises
• Oblique exercises

By equipment

• Barbell exercises
• Dumbbell exercises
• Cable exercises
• Bodyweight exercises
• Gym machine exercises
• Cardio exercises
• Mobility exercises

Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.