Barbell exercises

30 barbell exercises with form videos, coaching cues, and weekly volume targets per muscle group.

Barbell Bench Press

Chest · Barbell

Barbell Curl

Arms (Biceps) · Barbell

Barbell Curl (Reverse Grip)

Arms (Brachioradialis) · Barbell

Barbell Declined Bench Press

Chest · Barbell

Barbell Front Raise

Shoulders (Front Delts) · Barbell

Barbell Hip Thrust

Hams/Glutes (Glutes) · Barbell

Barbell Lunges

Quads (Glutes) · Barbell

Barbell Overhead Press

Shoulders (Front Delts, Side Delts) · Barbell

Barbell Shoulder Press (Behind the Neck)

Shoulders (Front Delts, Side Delts) · Barbell

Barbell Shrug

Back (Traps) · Barbell

Barbell Squats

Quads (Glutes) · Barbell

Barbell Upright Rows

Shoulders (Front Delts, Side Delts) · Barbell

Bench Press (Narrow Grip)

Chest · Barbell

Bent-Over Rows

Back (Rhomboids, Lats) · Barbell

Bent-Over Rows (Supinated Grip)

Back (Rhomboids, Lats) · Barbell

Box Squats

Quads (Glutes) · Barbell

Bulgarian Split Squats (Barbell)

Quads (Glutes) · Barbell

Deadlift

Hams/Glutes (Hams, Glutes) · Barbell

EZ-Bar Curl

Arms (Biceps) · Barbell

EZ-Bar Skullcrusher

Arms (Triceps) · Barbell

Front Squats

Quads (Glutes) · Barbell

Good Morning

Back (Lower Back, Hams) · Barbell

Incline Bench Barbell Press

Chest · Barbell

Pendlay Rows

Back (Rhomboids, Lats) · Barbell

Rack Pull

Back (Traps, Lower Back) · Barbell

Romanian Deadlift

Hams/Glutes (Hams, Glutes) · Barbell

Seated Barbell Shoulder Press

Shoulders (Front Delts, Side Delts) · Barbell

Stiff Legs Deadlift

Hams/Glutes (Hams, Glutes) · Barbell

Sumo Deadlift

Hams/Glutes (Hams, Glutes) · Barbell

T-Bar Row (Barbell)

Back (Rhomboids, Lats) · Barbell