The barbell is one of the oldest and most effective training equipment available. You can train every muscle group with just a barbell and weights. There are also many strength sports where a barbell is essential. In this article we will discuss the most popular barbell exercises, but also how to perform these exercises.
The most popular and effective barbell exercises
The most effective barbell exercise depends on your personal goal. In this list we will generally look at the most effective barbell exercises to build strength, and we have also selected an exercise for each major muscle group.
Deadlift
Many different muscles are active when performing the deadlift, but it is mainly your legs (especially the hamstrings), buttocks, back and core that are trained. This exercise is very prone to injury and it is therefore important to perform the exercise with good technique. Perform the deadlift as follows:
- Stand with your midfoot under the barbell.
- Bend over and grab the bar with a shoulder-width grip.
- Bend your knees until your shins touch the barbell.
- Lift your chest and stretch your lower back.
- Take a deep breath, hold it and stand up with the weight, trying to lift as much as possible from your legs.
- Lower back down in a controlled manner
Watch the video below for even more points of interest.
Squat
The squat is also one of the most popular barbell exercises. This exercise trains the legs (especially the thighs), buttocks and core. Pay attention to the following points during this exercise:
- Place barbell with weights on the squat rack.
- Bring your body under the barbell.
- Rest the barbell between your shoulders and monkshood muscle.
- Make sure the hands are even on each side of the dumbbell.
- Keep your feet shoulder-width apart with your toes turned slightly outward.
- Tighten your core, keep your chest up and contract your shoulder blades.
- Take a deep breath and fill your stomach with air.
- Unlock the barbell.
- Take a step back away from the rack.
- Bend your legs until your knees are at a 90 degree angle.
- Only exhale when you are back up and maintain constant tension.
Watch the video below for even more points of interest.
Bent-over row
One of the most popular back exercises with a barbell is the bent-over row. During this exercise, various muscles in the back and biceps are trained. Perform this exercise as follows:
- Hold the barbell with your arms and hands shoulder-width apart.
- Keep your knees slightly bent and tilt your pelvis forward with your back completely straight.
- Pull the barbell towards your belly button and contract your shoulder blades.
- Hold this position for a moment and then lower the barbell in a controlled manner.
Watch the video below for even more points of interest.
Bench press
One of the best-known chest exercises with a barbell is the bench press. This exercise mainly trains the chest muscles and triceps. Pay attention to the following points during this exercise:
- Lie on your back on a flat bench.
- Grasp a dumbbell with hands slightly wider than shoulder width. The bar should be directly above the shoulders.
- Press your feet firmly into the floor and keep your hips on the bench throughout the movement.
- Keep your core engaged and maintain a neutral spine position throughout the movement.
- Slowly lift the bar off the rack and lower the bar to the chest.
- Make sure your elbows are bent inward and lower until the bar touches your chest.
- Press the feet into the floor as you push the bar back up to return to the starting position.
Watch the video below for even more points of interest.
Overhead press
One of the most popular barbell exercises for the shoulders is the overhead press. The shoulders and triceps are trained during this exercise. Pay attention to the following things when performing this exercise:
- Grasp the barbell slightly outside shoulder width and remove the bar from the rack.
- Keep your core tense.
- Press the barbell above your head
- Then move the barbell back down in a controlled manner
Watch the video below for even more points of interest.
Bicep curl with barbell
Everyone is familiar with the biceps curl. It is a simple but effective exercise to train the biceps. This exercise can also be performed with a barbell. Perform this exercise as follows:
- Hold the barbell with both hands pointed upward so that the wrists, elbows and shoulders are in a straight line, shoulder-width apart.
- Lift the barbell to the shoulders while bending the elbows and keeping them next to the center of the body.
- Slowly lower the weight to return to the starting position.
- Keep the chest still and use only the arms during this exercise.
Watch the video below for even more points of interest.
Skull crushers
One of the best-known barbell exercises for the triceps is the skull crusher. This exercise is very effective, but may feel uncomfortable on the elbows for some. Perform the exercise as described below.
- Lie on a bench with the dumbbell above your head.
- Bend your elbows and lower the weight to the top of your head.
- Continue lowering the weight behind the head. The bottom of the dumbbell head should be approximately in line with the top of the bench, or even slightly higher if this does not feel right.
- Reverse the movement until the weight is in the original starting position above the chest.
- Be careful not to fully extend the elbow. to maintain tension in your triceps muscle.
Watch the video below for even more points of interest.