The 10 Best Barbell Exercises to Build Muscle

Let’s look at the top 10 most effective barbell exercises.

It’s no secret that the barbell is the main exercise in weightlifting, and bodybuilding. With the help of only one rod, you can work out any muscle group in our body with high quality. This list contains the best barbell exercises, with the help of which you will achieve good results in your workouts.

1. Barbell Bench Press

The bench press is the basic and one of the most important exercises. This barbell exercise helps to build the muscles of the chest, triceps, and the entire shoulder girdle. It is mandatory for athletes of all sports with power loads. The bench press can be performed at different angles of inclination of the bench, to shift the load to the top, middle, or bottom of the pectoral muscles.

2. Barbell Deadlift

Deadlift – is the basic and one of the most necessary exercises in bodybuilding and powerlifting. When performing a deadlift, the athlete uses 75% of muscle mass. This is one of the most effective mass gain exercises. Also, deadlift is the best exercise to increase strength per se. When performing a deadlift, muscle groups such as extensors and latissimus dorsi, buttocks, quadriceps, and biceps femoris, as well as biceps, forearms, and traps are involved. There are several options for performing this exercise, each can engage a specific muscle group to a greater or lesser extent.

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3. Bent-Over Barbell Row

Tilt barbell pull is an exercise that is suitable for adding back thickness and is almost the best. It affects the development of the upper part of the latissimus dorsi, the rhomboid muscle, as well as the lower and middle parts of the trapezium. Progress in this exercise will also help you to get improvements in sports such as boxing, rowing, swimming, wrestling.

4. Barbell Back Squat

Barbell squats are one of the most basic exercises in powerlifting and bodybuilding. Squats are often used as an auxiliary, general, and rehabilitation exercise. Together with deadlift, this exercise is very effective. At the time of the squat, not just one muscle group is involved, but almost the entire body. Of course, the biggest stress goes to the muscles of the legs, but in addition to the legs, the back muscles, abdomen, and buttocks also work. As well as many small muscle stabilizers.

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5. Lying Barbell French Press

French press is a unique exercise for working out triceps. This exercise allows you to pump triceps along its entire length. When performing this exercise, the emphasis is on working out the long triceps. The path to the big arms is the French bench press since triceps make up 70% of the muscle volume of the arm.

6. Barbell Bicep Curl

Lifting the bar for biceps is the most popular exercise in gyms. It is the main exercise for the development of the biceps of the shoulder, as well as the inner surface of the forearm. This exercise is suitable for athletes of all skill levels. By changing the width of the grip, you can shift the load on the external or internal part of the biceps.

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7. Seated Barbell Shoulder Press

Overhead press is a great exercise for training the deltoid muscles. With a narrow grip, the front parts of the deltoid muscles, the clavicular part of the pectoralis major, and the long triceps head are involved. With a wide grip, the front and middle parts of the deltoid muscles and the upper pectoral sections are involved. To offset the load, the athlete lowers the barbell behind his head, or on top of the pectoral muscles.

8. Barbell Upright Row

The upright row is a basic exercise for working out the deltoid muscles (mainly the middle head). Shoulders mostly work with a wide grip. The load is distributed between the deltoid muscles and the traps with a narrow grip.

9. Barbell Lunge

Lunges is a basic exercise, its implementation to a greater extent involves the buttocks, as well as the muscles of the hips. Exercise will allow you to pump your buttocks well, it cannot be considered as a growth-stimulating exercise for other muscles. You can do lunges with a barbell on your shoulders or chest, and it can also be done in Smith machine.

10. Barbell Good Morning

Barbell Good Morning – an exercise aimed at training the lower back, all the muscles of the legs, and biceps are involved. It is generally recognized that this exercise is considered the best for strengthening the lumbar muscles.


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