The Best Barbell Exercises

Top Exercises

Wrist Curl

Beginner / Barbell / Forearms / pull

A forearm-focused isolation exercise. It builds grip strength and muscle volume in the forearm flexors through controlled flexion.

Bench Press

Beginner / Barbell / Chest / push

The classic compound movement for chest, shoulders, and triceps. It is the gold standard for measuring and building upper-body pushing power.

Good Morning

Beginner / Barbell / Hamstrings / hinge

A hip-hinge movement that builds strength in the hamstrings and lower back. It is critical for improving deadlift and squat performance.

Barbell Standing Back Wrist Curl

Beginner / Barbell / Forearms / pull

An isolation exercise for the forearm flexors performed behind the body. This unique angle targets the muscles responsible for grip strength and forearm mass.

Barbell Side Split Squat

Intermediate / Barbell / Glutes / squat

Targets the quads, glutes, and adductors from a lateral position. It improves frontal plane stability and corrects leg imbalances.

Standing Wide Grip Biceps Curl

Beginner / Barbell / Biceps / pull

Emphasizes the inner (short) head of the biceps. The wider grip shifts the tension to build arm thickness and a fuller bicep appearance.

Front Chest Squat

Intermediate / Barbell / Quads / squat

Targets the quadriceps and core. By holding the weight in a front position, it promotes a more upright torso and reduces the load on the lower spine.

Barbell Bench Press

Beginner / Barbell / Chest / push

The fundamental compound exercise for the chest, shoulders, and triceps. It is the gold standard for upper-body pushing strength.

Sumo Deadlift

Intermediate / Barbell / Hamstrings / hinge

A deadlift variation that targets the glutes and adductors. The wide stance allows for a more upright torso, making it ideal for those with long limbs.

Reverse Preacher Curl

Beginner / Barbell / Biceps / pull

Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior isolation exercise for the outer arm.