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Barbell Exercises

A barbell lets you lift the most weight, which is why barbell lifts are the backbone of most strength programs. A standard Olympic bar weighs 20 kg (45 lb), and plates let you add weight in small steps, the key to progressive overload.

This page also includes the EZ bar, a shorter bar with angled grips that's easier on the wrists for curls.

7 exercises, each animated in 3D. Drag to see them from any angle and watch which muscles do the work.

Barbell · Flat bench · Chest

Barbell Bench Press

The classic chest builder. Lying on a flat bench, you lower a barbell to your lower chest with your elbows tucked, then press it back up over your shoulders.

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Barbell · Lats, Traps

Barbell Bent-Over Row

A heavy compound pull for the whole upper back. Hinged forward with a flat back, you row a barbell from arm's length up to your lower ribs.

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Barbell · Shoulders, Triceps

Barbell Overhead Press

The standing strength test for the shoulders. You press a barbell from the front of your shoulders to straight arms overhead, moving your head out of the way as it passes.

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EZ bar · Biceps

EZ-Bar Curl

A biceps curl with an angled bar. The EZ bar's bends put your wrists in a more natural, half-turned position than a straight barbell.

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Barbell · Power rack · Quads, Glutes

Barbell Back Squat

A foundational lower-body lift. With a barbell across your upper back, you sit your hips down between your heels and stand back up.

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Barbell · Hamstrings, Glutes

Romanian Deadlift

A hip hinge for the hamstrings and glutes. With soft knees and a flat back, you push your hips back and lower a barbell down your thighs to about knee height.

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Barbell · Glutes, Hamstrings, Lower back

Barbell Deadlift

The classic full-body pull. With a flat back and the bar against your shins, you stand up with a loaded barbell from the floor, driving through your legs and hips.

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Training with a barbell

Plan your working weights as a percentage of your one-rep max, and add weight gradually as the reps get easier. Load plates evenly on both sides and lock them with collars.

For heavy squats and bench presses, set the safety arms of a rack just below the lowest point of the rep, or train with a spotter, so you can fail a rep safely.

The animations show general technique, not advice for your body. If you have an injury or are new to lifting, check your form with a qualified coach. See the Disclaimer.

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