Last Updated on August 15, 2022 by TJ Daniels, Certified Personal Trainer
Barbell exercises are one of the best when it comes to training your entire body because there are so many different exercises that you can add to your routine that focus on different muscle groups.
From squatting to pressing, there is a multitude of ways that you can use a barbell to work out.
In this article, we will outline and guide you through 10 different barbell exercises that you can add to your home workout, that will target all areas of your body.
So, if you want some barbell exercises to add to your routine, then keep reading!
Top 10 Amazing Barbell Exercises You Can Do At Home
Barbell Back Squat
The barbell back squat is an incredible exercise that works all different aspects of your body.
If you want something that is going to work out your legs, back, core, and more then this is an exercise you have to try out.
- Works multiple muscles
- Improves strength in legs
- Strengthens lower body
To do this exercise you need to take the bar from your rack and rest it on your shoulders.
It should be resting on your rear shoulder muscles. You should stand with your feet about shoulder-width apart, and your toes should slightly point outwards.
You must keep your spine aligned so that you perform the exercise correctly and prevent injury.
To do this look at a spot on the floor around two feet ahead of you and then lower your body as though you are sitting – like you are aiming for a chair.
As you rise back up you should keep your weight on your heels.
Barbell Front Squat
You may be wondering why we’ve put another squat on this list, but there’s a very good reason.
A barbell front squat relieves the back and spinal compression and helps to train the anterior muscles of your body, such as your quads and your core.
- Less pressure on the spine than with back squats
- Reinforces upper back strength
- Helps to improve posture
Rest the barbell across the upper part of your chest and grip the bar so that your hands are shoulder-width apart.
Place your feet slightly further than hip distance apart and ensure your toes are pointing outwards slightly.
Then, keeping your spine long and your back tall, lower your body into the squat.
Barbell Bench Press
There are many variations of this particular exercise and it is fantastic if you want to use a greater load than you do with dumbbells.
This is simply because the straight bar improves the stability of your bench press, enabling you to lift heavier.
- Increased strength in chest, triceps, and shoulders
- Helps improve overall pushing strength
Lying flat on your back, position yourself so that your eyes are directly beneath the barbell.
Then, grip the bar with your hands wider than shoulder-width apart. Unrack the bar and slowly bring it towards your chest as you breathe in.
As you push the barbell back up you should slightly arch your back.
Barbell Rack Pull
This is a great variation of the traditional deadlift that requires the same muscles but has a reduced range of motion.
This makes it much easier for you to maintain a neutral spine which helps to prevent injury.
- Helps to strengthen deadlift lockout
- Improves grip strength and upper back strength
First, set up your barbell in the rack so that it is above or below knee level depending on preference.
Position yourself into your standard deadlift and grip your barbell. Your hands should be positioned shoulder-width apart.
Keeping your chest up and shoulders back, pull up until lockout. Then hinge back to your starting position and repeat until you have reached your rep count.
Barbell Romanian Deadlift
This is another variation of the deadlift exercise and is much easier and beginner-friendly, which is why we’ve decided to include it on this list.
This exercise helps to strengthen the glutes and hamstrings and also promotes a stronger lower back.
- Improves muscles of the lower back, glutes, and hamstrings
- Improves lockout for conventional deadlifts
With your feet hip-distance apart, stand tall and grip the barbell in front of your thighs, with an overhand grip.
Keep your shoulders down but your head up and hinge forward in your hips until the barbell is below your knees.
Pause and use your glutes and hamstrings to pull yourself back into a standing position.
Barbell Bent Over Row
If you want to strengthen your upper back and reinforce your hip hinges, then this is a great exercise for you to add to your routine.
This is a horizontal row variation that helps to grow your muscle.
- Strengthens upper back, lats, and erector spine
- Reinforces good hip hinges
- Improves posture, strength, and control
Stand with your feet slightly wider than hip distance apart and put your barbell on the floor in front of you.
Hinge down and pick up the bar with a shoulder-width grip, then bring the barbell to knee level with your back straight. Lower and repeat.
Barbell Push Press
This is a fantastic exercise to do if you want to work out your shoulder muscles while also using your ankles, knees, and hip muscles as well.
With this exercise, you can lift more weight than with a standard overhead press, which helps to strengthen and build muscle mass.
- Allows you to use more weight than with overhead press.
Set your barbell to chin height in the bar rack. Grab the bar with your hands slightly wider than shoulder-width distance. Bracing your abs, dip your knees, and thrust the bar overhead. Catch the bar on your chest gently and repeat.
Barbell Hip Thrust
This exercise helps to build strength and muscle mass in your glutes, by isolating the muscles as you perform the exercise.
This is a great exercise to make you a more efficient runner, jumper, and sprinter.
- Builds muscle mass in glutes
- Less technical than other exercises so good for beginners.
Using a bench, sit with your back against it and roll your barbell into the crease of your hips.
For a heavier weight, you should wear padding against your pelvis for protection.
Plant your shoulder blades on the bench and ensure that your upper body and hips are in a straight line.
Lower your hips towards the ground, rinse and repeat.
Barbell Floor Press
If you want to strengthen the top portion of your press then this is the exercise that you need to add to your routine.
- Allows you to train when your shoulders are sore due to decreased range of motion in the exercise.
Lie down and extend your arms, grab your barbell. Plant your feet and lower the bar to your sternum, then press back up. Repeat the exercise.
Barbell Biceps Curl
This is a great exercise for strengthening the muscle in your wrists and elbows as well as your biceps!
There are many variations of this exercise but this is one of the best of them all.
- Improves grip and arm strength
Using an underhand grip, hold the barbell and curl it up towards your shoulders. Lock in place and pause. Squeezing your biceps, slowly lower the barbell and repeat.
So, those are some of the best barbell exercises that you can do at home!
Try adding them to your routine and see the improvements in your body and strength.
- How To Sneak A Workout In While Taking Care Of Your Baby - March 17, 2023
- How To Build Your Chest With Dumbbells [Guide] - February 9, 2023
- Can You Do Barbell Squats Every Day? [What You Need To Know] - January 14, 2023