Barbell exercises
149 exercises with a barbell, by muscle group. Every exercise has step-by-step instructions, the muscles worked and alternatives.
Chest (15)
- Bench Press
- Incline Bench Press
- Cambered Bar Bench Press
- Decline Bench Press
- Slingshot Bench Press
- Swiss Bar Bench Press
- Paused Bench Press
- Reverse Grip Bench Press
- Guillotine Press
- High Incline Barbell Press
- Low Incline Barbell Press
- Pin Press
- Spoto Press
- Floor Press
- Wide Grip Bench Press
Back (27)
- Barbell Row
- Deadlift
- Barbell Hack Deadlift
- Romanian Deadlift to Row
- Staggered Stance Deadlift
- Sumo Deadlift
- Supinated Barbell Row
- Deficit Deadlift
- Jefferson Deadlift
- Paused Barbell Row
- Paused Deadlift
- Single Leg Barbell Deadlift
- Snatch Grip Deadlift
- Barbell Iso Row
- Barbell Pull Over
- Block Pull
- Chest Supported T-Bar Row
- Clean Pull
- Meadows Row
- Pendlay Row
- Rack Pull
- Seal Row
- Snatch Pull
- T-Bar Row
- Yates Row
- Jefferson Curl
- Underhand Barbell Row
Shoulders (15)
- Overhead Press
- Seated Barbell Overhead Press
- Axle Bar Press
- Barbell Behind Neck Press
- Barbell Front Raise
- Bradford Press
- Log Press
- Power Jerk
- Push Jerk
- Push Press
- Snatch Balance
- Split Jerk
- Upright Row
- Z Press
- Barbell Z Press
Biceps (7)
- Barbell Curl
- 21s
- Drag Curl
- Narrow Grip Barbell Curl
- Preacher Curl
- Barbell Cheat Curl
- Wide Grip Barbell Curl
Triceps (10)
- Close Grip Bench Press
- Board Press
- Dead Stop Skull Crusher
- Decline Skull Crusher
- French Press
- Incline Skull Crusher
- JM Press
- Skull Crushers
- California Press
- Close Grip Floor Press
Forearms (4)
Abs (1)
Glutes (5)
Quads (27)
- Squat
- Anderson Squat
- Barbell Hack Squat
- Barbell Lunge
- Box Squat
- Cyclist Squat
- Double Pause Squat
- Front Squat
- Hatfield Squat
- Heels Elevated Squat
- High Bar Back Squat
- Low Bar Back Squat
- Overhead Squat
- Pause Front Squat
- Pause Squat
- Safety Bar Squat
- Sumo Squat
- Zombie Squat
- Tempo Squat
- Zercher Squat
- Jerk Dip
- Thruster
- Barbell Reverse Lunge
- Barbell Step Up
- Barbell Walking Lunge
- Bulgarian Split Squat (Barbell)
- Pin Squat
Hamstrings (9)
- Romanian Deadlift
- Romanian Deadlift Pause
- Stiff Leg Deadlift
- Sumo Romanian Deadlift
- Romanian Deadlift from Deficit
- Good Morning
- Seated Good Morning
- Single Leg Good Morning
- Snatch Grip Romanian Deadlift
Calves (2)
Traps and neck (9)
- Barbell Overhead Shrug
- Behind the Back Shrug
- Power Shrug
- Rack Pull Shrug
- Shrug
- Barbell Neck Curl
- Clean High Pull
- Snatch High Pull
- Barbell High Pull
Full body (18)
- Squat and Press
- Barbell Burpee
- Barbell Complex
- Bear Complex
- Block Power Clean
- Block Snatch
- Clean and Jerk
- Clean and Press
- Hang Clean
- Hang Power Clean
- Hang Snatch
- Muscle Snatch
- Power Clean
- Power Snatch
- Snatch
- Clean
- Hang Power Snatch
- Zercher Carry
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