The Best Barbell Exercises
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A front squat variation using a bench as a depth guide. It targets the quads and improves upright torso mechanics during the squat.
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A squat variation that uses a bench to ensure consistent depth. It builds confidence in the movement while targeting the quads and glutes.
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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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Targets the upper trapezius while promoting scapular retraction. This variation helps correct forward-leaning shoulder posture.
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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.
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An explosive full-body movement that combines a wide-stance deadlift with an upright row. It develops power in the posterior chain and shoulders.
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Targets the quads, glutes, and adductors from a lateral split stance. It improves frontal plane stability and corrects lower-body imbalances.
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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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Also known as a Pistol Squat. This advanced movement requires exceptional unilateral strength, balance, and hip mobility to squat on one leg.
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A powerlifting-style squat that maximizes the involvement of the posterior chain (glutes and hamstrings) by shifting the load lower on the back.
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A beginner-friendly squat that improves mechanics. The landmine anchor provides a guided arc, allowing for a vertical torso and deep hip hinge.
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A classic squat that emphasizes the quadriceps. The higher bar placement allows for a more upright torso and a deeper range of motion.
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