barbell exercises are one of my favorite free-weight equipment because it builds strength throughout your body, build muscle mass throughout your entire body, and improve your athletic performance. There are many tools and equipment that can be used for strength training, yet Barbell is one heck of an effective tool that you should be using. It is important that you add this tool into your training not only because it forces you to move a load by only using your joints, muscles, and balance all at once. Also, it does challenge your body in a really functional way.

“Free weights force you to use your muscles in a way that stabilizes movement. This helps you build strength, power, and coordination in one motion. They are also versatile because you can use them in a variety of settings and ways”

In this post, we will talk about barbell exercises, and how this tool can be so effective in improving your overall strength.

Back squat

Most gym goers are not fans of this particular exercise, let alone doing it with a barbell. In order to do this exercise the right way you should do it as follows:

1- Grab the barbell with your hands a bit wider than shoulder-width apart.

2- Duck underneath the bar and push your upper back against the bar, so it is resting on the very top of your upper back.

3- Try to squeeze your shoulder blades together in order to create a muscular shelf for the bar to rest on

4- Stand up tall and walk backward a few steps away from the bar holder, then place your feet slightly wider than shoulder-width apart

5- Make sure that you turn your feet out a little {20 to 30} degrees

6- Push your hips back and bend your knees to lower your body into a squat position

7- Pause for a while than push your body up to starting position

8- Repeat the exercise for 4 sets, 8-10 reps for each set.

Bench press

This exercise targets your chest muscle.

1- Lie down on the bench while facing the ceiling, and make sure the bar is resting on the rack above your upper chest

2- Place your hands on the bar and make sure that they are shoulder-width apart or a little wider

3- Lift the bar and bring it down across the sternum in order for your arms to be at about a 45-degree angle from your chest

4- While keeping your wrist straight, push the bar up and very slightly back toward your head, so it finishes over your shoulder

5- Repeat the exercise for 4 sets, 10-12 reps

Barbell row

This exercise targets your back muscle.

1- grab the bar with your hands, and make sure your hands are a bit wider than shoulder-width apart.

2- Stand up tall, then bend your knees slightly, push your hips back while leaning your torso forward and make sure it’s parallel to the floor.

3- Make sure that the bar is close to your body, then pull it up toward your chest, bending your elbows as you do in order for them to go just past your torso

4- At the top of the movement remember to squeeze your shoulder blades

5- After a short pause, slowly lower and straighten your arms in order to lower the bar, and make sure it stays of the floor

6- Repeat the exercise for 4 sets, 10-12 reps for each set

Overhead press

This exercise targets your shoulder muscles.

1- With your feet shoulder-width apart, position the barbell on your clavicle {your upper chest}

2- Grip the barbell with hands wider than shoulder-width apart, and make sure that your elbows are pointed down, and your forearms are vertical to the floor.

3- Pull your chin back a little to avoid smacking it with the bar, then press the bar straight upward.

4- Pause at the top, then reverse the movement.

5- Make sure that you don’t arch your lower back too much throughout the exercise

6- Repeat the exercise for 4 sets, 8-10 reps for each set

start the right way

As I stated many times in previous posts, it is important that you start your fitness journey the right way by starting with a trainer or a friend of yours who has the knowledge and experience.

The four exercises mentioned above target your whole body and the four main muscles, as a beginner, you should keep doing them at least for two weeks until your body is ready to move to the next level of training.

These barbell exercises can help improve your overall strength and develop muscle mass which is the main thing that every one of us wants to achieve.

I would like to hear from you after you try these exercises, and get your feedback.


Check these other barbell exercises articles :

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