The Best Barbell Exercises
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An isometric core and leg exercise. Holding the bar in the crooks of your elbows creates a massive demand on the core and upper back stabilizers.
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An isolation exercise for the forearm flexors performed behind the body. This unique angle targets the muscles responsible for grip strength and forearm mass.
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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.
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Targets the upper trapezius while promoting scapular retraction. This variation helps correct forward-leaning shoulder posture.
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A unilateral bicep isolation using a barbell (if using a specialized bar) or focusing on each side during the lift. It targets the biceps brachii.
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Isolates the brachialis and forearms on a preacher bench. The stable pad eliminates cheating, making this a superior isolation exercise for the outer arm.
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A deadlift variation with a wide stance that emphasizes the adductors and glutes. It allows for a more upright torso, reducing stress on the lower back.
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A compound movement for the deltoids and traps. The shoulder-width grip reduces shoulder impingement compared to a narrow grip.
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Targets the adductors, glutes, and quads in the frontal plane. It improves hip mobility and lateral strength, essential for athletic performance.
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A bicep isolation exercise that minimizes shoulder involvement by keeping the bar in contact with the body. It targets the outer head of the biceps.
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A back pulling exercise that increases bicep activation and targets the lower lats. The chest support eliminates cheating and isolates the back.
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Targets the adductors and glutes with the stability of a landmine setup. It is excellent for building inner thigh strength and hip mobility.
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