Barbell Workout Exercises Anatomy

This is a complete list/menu of Barbell exercises for men or women. If you need to discuss how to perform these Barbell exercises please post them in our Exercise Forum under the heading of the exercise.

Barbell Exercises

Barbell exercises are usually used during compound power exercises. These exercises use many muscle groups and are functional for any athlete. The disadvantage to barbells are that you can easily use a 'stronger side' to help lift the weight. Dumbbells should be used with a lagging side. Olympic barbells usually weigh 45lbs but should not be used if the bar is bent. The barbell should also be inspected regularly to make sure it has maintained its integrity. If you feel that the barbell is about to break or isn't safe, report it.

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Name of Exercise

Muscle Groups

Abdominal Barbell Rollouts- Barbell Exercise: To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...

Abdominal, Lower Abdominal, Belly, Stomach, Back, Latissimus Dorsi, Core Strength, Calisthenics, Body Weight, Compound, Upper Body,

Bent-over Barbell Rows- Barbell Exercise: To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...

Back, Latissimus Dorsi, Biceps Brachii, Erector Spinae, Arms, Lower Back, Compound, Barbell, Upper Body,

T-Bar Rows- Barbell Exercise:
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...

Back, Latissimus Dorsi, Rhomboids, Biceps Brachii, Arms, Machine, Barbell, Compound, Upper Body,

Standing E-Z Curl Bar | Standing Barbell Curl- Barbell Exercise: The standing e-z curl bar curls for the biceps brachii and brachialis can be performed by standing up and having the bar infront of you with arms completely extended. Now r...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbbell, E-Z Curl Bar, Upper Body,

Preacher Curls- Barbell Exercise: Start with an ez-curl bar sitting at a preacher bench (as shown). Adjust the preacher bench so that it is comfortably in your armpit. With your arms extended and holding on to th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, E-Z Curl Bar, Upper Body,

Barbell Curls- Barbell Exercise: Stand upright with your back and head straight. Grasping a bar of a predetermined weight at shoulder width, slowly raise the weight with your elbows tight into your body. Once th...

Biceps Brachii, Brachialis, Forearm, Arms, Isolation, Barbell, Upper Body,

Bench Press- Barbell Exercise: While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extention without locking your elbows. The lower back shoul...

Chest, Triceps, Anterior Deltoids, Shoulder, Shoulders, Arms, Compound, Pectoralis, Freeweight, Barbell, Upper Body,

Close Grip Bench Press- Barbell Exercise:
Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are...

Chest, Triceps, Deltoids, Shoulder, Shoulders, Pectoralis Major, Compound, Barbell, Upper Body,

Good Mornings- Barbell Exercise:
While standing, place a barbell across the back of your shoulders as you would for squats. Keeping your legs rigid, bend forward at the waist, with head up, until your upper b...

Erector Spinae, Biceps Femoris ,Lower Back Hamstrings,, Barbell, Isolation, Upper Body,

Wrist Curls- Barbell Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an underhand grip. Bend your forward so that the bar is resting on your fingers. Curl...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Standing Wrist Curls- Barbell Exercise:
Grab a barbell from behind you by reaching your arms back and using a underhand grip. Have your arms hang with barbell behind you and the bar resting in your fingers. Curl th...

Forearm, Isolation, Barbell, Dumbbell, Upper Body, Freeweight,

Wrist Extensions- Barbell Exercise:
Sit on a bench with your forearms lying on top of your thighs and holding a barbell with an overhand grip. Bend your forward so that the bar is resting on your fingers. Curl th...

Forearm, Isolation, Barbell, Upper Body, Freeweight,

Clean and Jerk- Barbell Exercise: Clean: Start in a bent over position with your knees slightly bent and feet shoulder width apart. Grip the bar just wider than shoulder width. Pull the bar off the ground keeping...

Gluteus Maximus, Calf, Hamstring, Butt, Booty, Quadricep, Shoulder, Shoulders, Rectus Femoris, Thigh, Erector Spinae, Deltoids, Trapezius, Triceps, Gastrocnemius, Biceps Brachii, Barbell, Lower Body, Upper Body,

One Legged Smith Split Squat- Barbell Exercise: Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N...

Hamstrings, Rectus Femoris, Thigh, Gluteus Maximus, Quadricep, Butt, Legs, Barbell, Smith Machine, Compound, Lower Body,

Upright Row- Barbell Exercise: To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ...

Neck, Trapezius, Anterior Deltoid, Shoulder, Shoulders, Compound, Barbell, Upper Body,

Wide Stance Squats (Duck Squats)- Barbell Exercise:
Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall...

Quadricep, Hamstrings, Adductors, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Front Squats- Barbell Exercise:
Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ...

Quadricep, Hamstrings, Gluteus Maximus, Rectus Femoris, Thigh, Butt, Legs, Compound, Barbell, Lower Body, Core Strength,

Push Press - Barbell Exercise: This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with...

Shoulder, Shoulders, Anterior Deltoids, Medial Deltoids, Triceps, Rectus Femoris, Thigh, Gluteus Maximus, Arms, Legs, Hamstrings, Quadricep, Butt, Barbell, Compound, Upper Body, Lower Body,

Safety Squats- Barbell Exercise: A safety squat is identical to a regular 90 degree bent leg toes straight ahead squat except a special bar is used. The bar allows easy entry into a deep squat which keeps your ba...

Thigh, Gluteus Maximus ,Quadricep, Hamstrings, Butt, Legs, Barbell, Lower Body,

Squats- Barbell Exercise: With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th...

Thigh, Gluteus Maximus,Quadricep, Hamstrings, Butt, Legs, Barbell, Compound, Core Strength, Lower Body,

Lying Triceps Extension (Skull Crushers)- Barbell Exercise: To begin the skull crusher exercise, lie down on a bench and hold a barbell (or EZ curl bar) at arms length above your chest. Now, while keeping the upper arm rigid, slowly lower ...

Triceps, Isolation, Barbell, EZ-Curl Bar, Upper Body,

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