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Barbell Exercises
Build full-body power and strength with these barbell exercises.
Type
Strength
Target
Core
Level
Beginner
Barbell Floor Wiper
The Barbell Floor Wiper is a core exercise where you hold a barbell in the locked-out floor press position while rotating your hips and legs from side to side. This exercise mainly targets the oblique muscles along the sides of...
Type
Power
Target
Hamstrings
Level
Intermediate
Barbell Clean Deadlift
The Barbell Clean Deadlift is performed by lifting a barbell from the ground to a standing position. This exercise focuses on building strength in the legs, back, and core by mimicking the initial pulling phase of a clean without lifting...
Type
Power
Target
Glutes
Level
Intermediate
Barbell Split Clean
The Barbell Split Clean is an Olympic weightlifting movement that combines the power of the clean with a split stance, where the lifter rapidly drops into a split position after the pull. It focuses on building strength, speed, and coordination....
Type
Power
Target
Glutes
Level
Intermediate
Barbell Clean Pull
The Barbell Clean Pull is a strength training exercise that focuses on developing power, explosiveness, and coordination, particularly for movements like the clean. It targets the hamstrings, glutes, lower back, and traps....
Type
Power
Target
Traps
Level
Intermediate
Barbell Hang Clean
The Barbell Hang Clean is an explosive weightlifting exercise that challenges multiple muscle groups at once, including the legs, glutes, core, back, and shoulders. Starting from a hanging position—typically with the barbell just above the knees—it involves an explosive upward...
Type
Strength
Target
Biceps
Level
Beginner
Close Grip Standing Barbell Curl
The Close Grip Standing Barbell Curl is a variation of the traditional curl that focuses on the inner portion of the biceps while also engaging the forearms. As the barbell is lifted toward the chest, the close grip activates the...
Type
Strength
Target
Forearms
Level
Beginner
Barbell Wrist Curl
Barbell wrist curls are a useful exercise for grip strength and wrist stability, which are important for various sports and daily tasks. They also effectively isolate and train the wrist flexor muscles. To maximize the benefits of this exercise, use...
Type
Strength
Target
Shoulders
Level
Beginner
Barbell Military Press
A traditional compound exercise that works well for developing strength and muscle in the upper body, especially the shoulders, is the barbell military press. Unlike machine-based presses, the overhead press recruits multiple muscle groups to stabilize and lift the weight,...
Type
Strength
Target
Quads
Level
Beginner
Barbell Lunge
The barbell lunge is a weighted variation of the standard lunge, which mainly targets the quadriceps. Using a barbell not only adds resistance to challenge your muscles further but also allows for progression, helping you build strength gradually....
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