The 20 Best Barbell Exercises For Strength And Mass

Barbell exercises are essential for increasing strength and bulk. Whether you’re an experienced lifter or just getting started, including barbell workouts in your workout program can provide amazing results. This guide will look at the top 20 barbell workouts for building strength and bulk. Each exercise has a brief description, a YouTube video link, its advantages, and extensive instructions on how to do it correctly.

Let’s look at the world of barbell training and see how these workouts can help you transform your body.

Best Barbell Exercises

Here are the 20 best barbell exercises for building strength and mass:

1. Barbell Squats

Benefits Of Squats:

• Target multiple muscle groups, including quads, hamstrings, and glutes.
• Enhance overall leg strength and power.
• Promote core stability and balance.

How To Do Squats:

1. Set up a barbell on a squat rack at chest height.
2. Approach the bar and position it on your upper back, below the base of your neck.
3. Step back and place your feet shoulder-width apart.
4. Lower your body by bending your hips and knees, keeping your back straight.
5. Go as low as your flexibility allows without compromising your form.
6. Push through your heels to return to the starting position.

2. Barbell Deadlifts

Benefits Of Deadlifts:

• Develops strength in the posterior chain, including the lower back, glutes, and hamstrings.
• Enhances grip strength.
• Builds overall functional strength.

How To Do Deadlifts:

1. Stand with your feet hip-width apart, with the barbell over the middle of your feet.
2. Bend at your hips and knees to lower your body and grip the barbell with hands just outside your knees.
3. Keep your back straight, chest up, and shoulders back.
4. Lift the barbell by extending your hips and knees simultaneously.
5. Stand up straight, pushing your hips forward.
6. Reverse the motion to lower the barbell back to the ground.

3.  Barbell Bench Press

Benefits Of Bench Press:

• Targets the chest, shoulders, and triceps.
• Builds upper body strength and muscle mass.
• Enhances pushing power.

How To Do Bench Press:

1. Lie on a flat bench with your eyes under the barbell.
2. Grip the barbell slightly wider than shoulder-width apart.
3. Lower the bar to your chest, keeping your elbows at a 90-degree angle.
4. Press the bar back up to the starting position.

4. Barbell Bent-Over Rows

Benefits Of Bent-Over Rows:

• Develops upper back and lat muscles.
• Enhances posture and grip strength.
• Targets the mid-back effectively.

How To Do Bent-Over Rows:

1. Stand with your feet hip-width apart and hold the barbell with an overhand grip.
2. Bend at your hips until your upper body is parallel to the ground.
3. Pull the barbell to your lower ribcage, squeezing your shoulder blades together.
4. Lower the barbell back down with control.

5. Barbell Overhead Press

Benefits Of Overhead Press:

• Focuses on the shoulder and triceps muscles.
• Improves shoulder stability and core strength.
• Enhances overall upper body strength.

How To Do Overhead Press:

1. Stand with your feet shoulder-width apart.
2. Hold the barbell at shoulder height, palms facing forward.
3. Press the barbell overhead, extending your arms fully.
4. Lower the barbell back to shoulder height.
5. Continue with a similar format for the remaining exercises.

5. Barbell Romanian Deadlifts

Benefits Of Romanian Deadlifts:

• Targets the hamstrings, glutes, and lower back.
• Enhances hamstring flexibility.
• Improves hip hinge movement.

How To Do Romanian Deadlifts:

1. Stand with your feet hip-width apart, holding the barbell with an overhand grip.
2. Keep your knees slightly bent and your back straight.
3. Hinge at your hips, lowering the barbell while keeping it close to your body.
4. Lower until you feel a stretch in your hamstrings.
5. Stand up by pushing your hips forward.

7. Barbell Lunges

Benefits Of Barbell Lunges:

• Works the quads, hamstrings, and glutes.
• Enhances leg strength and stability.
• Promotes balance and coordination.

How To Do Barbell Lunges:

1. Place the barbell on your upper back as in a squat.
2. Step forward with one foot and lower your body until both knees are bent at 90-degree angles.
3. Push through your front heel to return to the starting position.
4. Repeat with the other leg.

8. Barbell Curl

Benefits Of Barbell Curl:

• Focuses on bicep development.
• Increases arm strength and size.
• Improves curling power.

How To Do Barbell Curl:

1. Stand with your feet hip-width apart, holding the barbell with an underhand grip.
2. Keep your elbows close to your sides and curl the barbell up toward your chest.
3. Lower the barbell back down with control.

9. Barbell Skull Crushers

Benefits Of Skull Crushers:

• Targets the triceps effectively.
• Enhances arm strength and definition.
• Improves tricep muscle balance.

How To Do Skull Crushers:

1. Lie on a bench with the barbell in your hands, arms extended vertically.
2. Bend your elbows to lower the barbell toward your forehead.
3. Extend your arms to lift the barbell back up.

10. Barbell Pendlay Rows

Benefits Of Pendlay Rows:

• Works the upper back, traps, and lats.
• Enhances overall back strength and thickness.
• Improves posture and scapular retraction.

How To Do Pendlay Rows:

1. Stand with your feet hip-width apart, holding the barbell with an overhand grip.
2. Bend at your hips to lower your upper body, keeping your back straight.
3. Pull the barbell to your lower ribcage, squeezing your shoulder blades together.
4. Lower the barbell back to the ground with control.

11. Barbell Front Squats

Benefits Of Front Squats:

• Focuses on the quads, upper back, and core.
• Enhances front body strength and stability.
• Promotes an upright posture.

How To Do Front Squats:

1. Position the barbell on the front of your shoulders, crossing your arms to hold it.
2. Stand with your feet shoulder-width apart.
3. Lower your body by bending your hips and knees, keeping your back upright.
4. Go as low as your flexibility allows without compromising your form.
5. Push through your heels to return to the starting position.

12. Barbell Sumo Deadlifts

Benefits Of Sumo Deadlifts:

• Targets the inner thighs, glutes, and lower back.
• Enhances hip mobility and strength.
• Improves grip strength.

How To Do Sumo Deadlifts:

1. Stand with your feet wider than shoulder-width apart, toes pointed outward.
2. Grip the barbell with your hands inside your knees, using an overhand grip.
3. Keep your back straight and chest up as you lift the barbell by extending your hips and knees.
4. Stand up straight, pushing your hips forward.
5. Reverse the motion to lower the barbell back to the ground.

13.  Barbell Barbell Shrugs

Benefits Of Barbell Shrugs:

• Targets the upper trapezius muscles.
• Enhances neck and shoulder strength.
• Improves posture and scapular stability.

How To Do Barbell Shrugs:

1. Stand with your feet hip-width apart, holding the barbell with an overhand grip.
2. Let your arms hang straight down.
3. Shrug your shoulders upwards as high as possible.
4. Lower your shoulders back down with control.

14. Barbell Incline Bench Press

Benefits Of Incline Bench Press:

• Focuses on the upper chest, shoulders, and triceps.
• Enhances upper body strength and symmetry.
• Builds a well-rounded chest.

How To Do Incline Bench Press:

1. Set the bench to an incline angle of around 30-45 degrees.
2. Lie on the bench with your back flat and grip the barbell with a slightly wider than shoulder-width grip.
3. Lower the barbell to your upper chest and press it back up.

15. Barbell Hip Thrusts

Benefits Of Barbell Hip Thrusts:

• Targets the glutes and hamstrings.
• Enhances hip strength and power.
• Improves lower body aesthetics.

How To Do Barbell Hip Thrusts:

1. Sit on the floor with your upper back against a bench and a barbell across your hips.
2. Roll the barbell over your legs and rest it across your pelvis.
3. Bend your knees and place your feet flat on the floor.
4. Thrust your hips upward until your body forms a straight line from your shoulders to your knees.
5. Lower your hips back down with control.

16. Barbell Step-Ups

Benefits Of Barbell Step-Ups:

• Targets the quads, glutes, and hamstrings.
• Enhances leg strength and stability.
• Promotes balance and single-leg strength.

How To Do Barbell Step-Ups:

1. Stand in front of a bench or platform with a barbell on your upper back.
2. Step up onto the bench with one foot, fully extending your hip and knee.
3. Step back down to the starting position.
4. Repeat with the other leg.

17. Barbell Clean and Jerk

Benefits Of Clean and Jerk:

• Full-body exercise targeting power and explosiveness.
• Enhances strength, coordination, and athleticism.
• Great for improving cardiovascular conditioning.

How To Do Clean and Jerk:

1. Begin with the barbell on the ground, gripping it with your hands slightly wider than shoulder-width apart.
2. Perform a clean by lifting the barbell explosively from the ground to your shoulders.
3. From the shoulder position, perform a jerk by pushing the barbell overhead and locking your arms.
4. Lower the barbell back to your shoulders and then to the ground.

18. Barbell Push Press

Benefits Of Push Press:

• Enhances upper body strength and power.
• Improves shoulder and triceps development.
• Combines strength and explosiveness.

How To Do Push Press:

1. Begin with the barbell on your upper chest, hands slightly wider than shoulder-width apart.
2. Dip at the knees and then explosively drive the barbell overhead, using your legs and hips.
3. Lock your arms at the top and return the barbell to your chest.

19. Barbell Glute Bridges

Benefits Of Barbell Glute Bridges:

• Targets the glutes and hamstrings.
• Enhances hip strength and power.
• Great for shaping and strengthening the posterior chain.

How To Do Barbell Glute Bridges:

1. Sit on the floor with your upper back against a bench and a barbell across your hips.
2. Roll the barbell over your legs and rest it across your pelvis.
3. Bend your knees and place your feet flat on the floor.
4. Thrust your hips upward until your body forms a straight line from your shoulders to your knees.
5. Lower your hips back down with control.

20. Barbell Rollouts

Benefits Of Barbell Rollouts:

• Targets the core, especially the rectus abdominis.
• Enhances core stability and strength.
• Improves overall core aesthetics.

How To Do Barbell Rollouts:

1. Kneel on the floor with the barbell in front of you.
2. Hold the barbell with an overhand grip; hands shoulder-width apart.
3. Roll the barbell forward, extending your arms as far as you can while keeping your core tight.
4. Roll the barbell back to the starting position by contracting your abs.

Benefits Of Barbell Workouts

Versatility

Barbell exercises are super versatile. With just one barbell, you can do many different moves, like squats, deadlifts, and presses. This means you can work on many muscles in one workout, which is great for getting a full-body workout. So, whether you want to get stronger or build more muscle, barbells have a bunch of exercises to help you do that.

Stability

Using a barbell makes your body work harder to stay steady. This is because the barbell doesn’t move around like other gym equipment. So, when you lift it, you engage lots of muscles to keep yourself balanced. This helps you get better at balancing in general and can prevent injuries when you’re doing sports or everyday activities.

Easy Progressive Overload

Here’s the simple part: to get stronger and build muscles, you need to make your workouts a bit tougher over time. With barbells, it’s easy. You just add more weight to the bar, and your workout is harder. This way, you keep pushing your muscles to grow and get stronger. Whether you’re just starting or a pro, barbells let you choose the right weight for your level and goals.

How To Design Barbell Workouts

Pick Your Goals

Determine whether your primary goal is to build strength or mass. Tailor your workout plan accordingly, focusing on heavier weights for strength and higher volume for mass.

See How Much Time You Have

Consider your schedule. Full-body workouts with compound barbell exercises can be time-efficient, while split routines allow for more targeted training.

Exercise Order

Place compound exercises at the beginning of your routine when you’re at your freshest. Isolation exercises can follow to target specific muscle groups.

Full Barbell Workout

Warm-Up:

• 5-10 minutes of light cardio (e.g., jogging or jumping jacks) to increase blood flow.
• Dynamic stretches to loosen up your joints and muscles.

Exercise 1: Squats

• 3 sets of 5 reps
• Rest: 2-3 minutes between sets

Exercise 2: Deadlifts

• 3 sets of 5 reps
• Rest: 2-3 minutes between sets

Exercise 3: Bench Press

• 3 sets of 8 reps
• Rest: 2-3 minutes between sets

Exercise 4: Bent-Over Rows

• 3 sets of 8 reps
• Rest: 2-3 minutes between sets

Exercise 5: Overhead Press

• 3 sets of 8 reps
• Rest: 2-3 minutes between sets

Exercise 6: Romanian Deadlifts

• 3 sets of 8 reps
• Rest: 2-3 minutes between sets

Exercise 7: Barbell Lunges

• 3 sets of 10 reps per leg
• Rest: 1-2 minutes between sets

Exercise 8: Barbell Curl

• 3 sets of 10 reps
• Rest: 1-2 minutes between sets

Exercise 9: Skull Crushers

• 3 sets of 10 reps
• Rest: 1-2 minutes between sets

Exercise 10: Pendlay Rows

• 3 sets of 8 reps
• Rest: 2-3 minutes between sets

Cool Down:

• 5-10 minutes of light stretching to improve flexibility and reduce muscle tension.

Notes:

1. Change the weights to challenge yourself while maintaining perfect form. Use heavier weights, lower reps for strength, and moderate weights and higher reps for mass.
2. Warm-up and cool-down exercises are critical for injury prevention and rehabilitation. Do not disregard them.
3. Maintain a training journal to track your progress and make progressive weight increases over time.
4. To support your training goals, ensure you have suitable nutrition and recovery methods.

More Barbell Training Tips

Warm Up

Before tackling heavy weights, a proper warm-up is essential. Dedicate 5-10 minutes to cardio to raise your heart rate, increase blood flow to your muscles, and prepare your body for the upcoming activity. Include light sets of exercises in your regimen to work the precise muscle regions you’ll be targeting, lowering your risk of injury.

Prioritize Form

Correct form is the foundation of successful barbell training. Maintaining good form not only prevents injuries but also enhances your results by ensuring that you’re targeting the right muscles. If you need clarification on your form, get advice from an experienced trainer who can provide invaluable feedback.

Track Your Lifts

Keeping a complete log of your lifts, including the weight, reps, and sets, is a good idea. This record allows you to track your development over time, identifying areas where you’ve improved and areas where you can improve even more. With this data, you can adjust your workout routine, ensuring continuous growth and improvement.

Final Thoughts

Adding barbell exercises to your workout routine can significantly boost your efforts to become stronger and more muscular. Always prioritise safety, good technique, and slow but steady progress. Whether you want to shape your body or improve your everyday strength, these 20 barbell exercises are a great starting point to reach your fitness goals.

FAQs

References

1. 7 Benefits of Doing Squats and Variations to Try. Retrieved from https://www.healthline.com/health/exercise-fitness/squats-benefits

2. Behm, D., & Colado, J. C. (2012). The effectiveness of resistance training using unstable surfaces and devices for rehabilitation. International journal of sports physical therapy, 7(2), 226–241.