The Best Barbell Exercises
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Cable Machine with Rope Attachment
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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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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A powerful back exercise where each rep starts from the floor. It builds explosive pulling strength in the lats, rhomboids, and mid-back.
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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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Isolates the forearm extensors. It is essential for building a balanced forearm and improving grip stability for pulling exercises.
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An old-school compound movement that challenges rotational stability and targets the quads, glutes, and adductors from a unique asymmetrical angle.
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Targets the brachialis and brachioradialis. The overhand grip builds forearm mass and increases the demand on the grip for arm development.
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A bench press variation using a wider-than-shoulder grip. It emphasizes the outer pectoral muscles and increases the mechanical load on the chest.
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A bicep curl variation that emphasizes the outer (long) head of the biceps. The narrow grip helps build the bicep "peak" and overall arm thickness.
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Targets the quads and glutes. Elevating the rear leg increases the instability and range of motion, making it an elite unilateral leg move.
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A unilateral bicep exercise that removes all momentum. The close grip and seated position maximize the peak contraction.
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A variation of the front squat that emphasizes quadriceps and core stability. Holding the bar across the chest forces a more vertical spine position.
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