The Best Barbell Exercises
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Cable Machine with Rope Attachment
Also known as Spider Curls. Lying chest-down on an incline bench isolates the biceps and increases tension at the peak contraction.
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Targets the forearm flexors for mass and grip strength. The bench stabilization prevents cheating and ensures maximum tension on the flexors.
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An advanced unilateral movement targeting the quads and balance. It corrects imbalances and builds functional knee and hip stability.
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A unilateral deadlift that targets the legs and core. It forces the obliques to resist lateral flexion, building exceptional core stability.
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A hip-hinge exercise targeting the hamstrings, glutes, and spinal erectors. It is essential for posterior chain strength and deadlift performance.
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An elite lower-body movement targeting the quads and core. The front-loaded position improves squat depth and reduces shear force on the lower back.
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A staple back-building exercise. It targets the lats, rhomboids, and traps while building significant posterior chain stability.
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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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Total bicep isolation. The preacher bench locks the shoulders and elbows in place, forcing the biceps to work without any assistance from momentum.
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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.
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A fundamental back exercise that builds thickness in the mid-back and lats. It also strengthens the posterior chain and improves pulling power.
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A dedicated isolation exercise for the forearm flexors. It builds significant grip strength and forearm mass by focusing on controlled wrist flexion.
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