The Best Barbell Exercises

Top Exercises

Full Zercher Squat

Advanced / Barbell / Quads / squat

Targets the quads and core while building upper back thickness. The unique bar position forces the core to work harder than in a traditional squat.

Front Squat

Beginner / Barbell / Quads / squat

An advanced squat that shifts focus to the quads. It requires thoracic extension and wrist mobility while building exceptional core and leg strength.

Full Squat

Beginner / Barbell / Quads / squat

A deep squat that maximizes lower-body recruitment. It improves hip and ankle mobility while building strength in the quads, glutes, and hamstrings.

Decline Bench Press

Intermediate / Barbell / Chest / push

A compound movement focusing on the lower pectoral muscles. The decline angle allows for heavy weight while taking pressure off the anterior deltoids.

Deadlift

Beginner / Barbell / Hamstrings / hinge

The ultimate full-body compound movement. It develops total-body strength, specifically targeting the glutes, hamstrings, and lower back erectors.

Bent Over Row

Beginner / Barbell / Back / pull

A fundamental back exercise that builds thickness in the mid-back and lats. It also strengthens the posterior chain and improves pulling power.

Barbell Zercher Squat Hold Isometric

Intermediate / Barbell / Quads / squat

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.

Barbell Wide Squat

Beginner / Barbell / Quads / squat

Targets the adductors and glutes more effectively than a standard squat. The wide stance improves hip mobility and builds inner thigh strength.

Barbell Thruster

Intermediate / Barbell / Shoulders / isolation

A dynamic full-body movement combining a front squat and an overhead press. It builds explosive power, coordination, and cardiovascular endurance.

Barbell Upright Row

Beginner / Barbell / Shoulders / pull

A compound movement targeting the deltoids and upper traps. The barbell ensures a consistent vertical path close to the torso for shoulder development.