Barbell exercises
61 exercises in our library need nothing more than a barbell (plus a bench or rack for some). They're grouped below by the main muscle group they train. Each one links to a page with every muscle it works, easier and harder versions, and alternatives.
By level: Beginner 16 · Intermediate 35 · Advanced 10.
By muscle group
Glutes (14 exercises)
- Barbell Glute Bridge Beginner
- Barbell Lunge Beginner
- Barbell Reverse Lunge Beginner
- Trap Bar Deadlift Beginner
- Barbell Back Squat Intermediate
- Barbell Box Squat Intermediate
- Barbell Hack Squat Intermediate
- Barbell Hip Thrust Intermediate
- Barbell Split Squat Intermediate
- Paused Barbell Squat Intermediate
- Safety Squat Bar Squat Intermediate
- Sumo Deadlift Intermediate
- Barbell Zercher Squat Advanced
- Overhead Squat Advanced
Quads (2 exercises)
- Barbell Front Squat Intermediate
- Sumo Deadlift Intermediate
Back (4 exercises)
- Barbell Shrug Beginner
- Barbell Bent-Over Row Intermediate
- Barbell Pullover Intermediate
- Pendlay Row Intermediate
Shoulders (6 exercises)
- Barbell Front Raise Beginner
- Barbell Overhead Press Intermediate
- Barbell Upright Row Intermediate
- Incline Barbell Bench Press Intermediate
- Seated Barbell Overhead Press Intermediate
- Wide-Grip Incline Barbell Bench Press Intermediate
Chest (6 exercises)
- Barbell Bench Press Intermediate
- Barbell Floor Press Intermediate
- Close-Grip Bench Press Intermediate
- Decline Barbell Bench Press Intermediate
- Feet-Up Barbell Bench Press Intermediate
- Wide-Grip Barbell Bench Press Intermediate
Triceps (4 exercises)
- Barbell Overhead Triceps Extension Beginner
- Barbell Skull Crusher Intermediate
- EZ-Bar Skull Crusher Intermediate
- Barbell JM Press Advanced
Hamstrings (5 exercises)
- Barbell Good Morning Intermediate
- Conventional Deadlift Intermediate
- Romanian Deadlift Intermediate
- Stiff-Leg Deadlift Intermediate
- Deficit Barbell Deadlift Advanced
Biceps (6 exercises)
- Barbell Curl Beginner
- Drag Barbell Biceps Curl Beginner
- EZ-Bar Curl Beginner
- Preacher Barbell Biceps Curl Beginner
- Preacher Curl Beginner
- Reverse Barbell Biceps Curl Beginner
Calves (2 exercises)
- Barbell Calf Raise Beginner
- Single-Leg Barbell Calf Raise Intermediate
Forearms (2 exercises)
- Behind-the-Back Barbell Wrist Curl Beginner
- Seated Barbell Wrist Extension Beginner
Power & plyometrics (11 exercises)
- Barbell High Pull Intermediate
- Barbell Thruster Intermediate
- Hang Barbell Snatch Intermediate
- Power Barbell Snatch Intermediate
- Push Press Intermediate
- Barbell Clean Advanced
- Barbell Clean and Jerk Advanced
- Barbell Press Under Advanced
- Barbell Snatch Advanced
- Barbell Split Jerk Advanced
- Power Clean Advanced
Turn these into a plan
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Exercises by equipment
Bodyweight · Dumbbells · Kettlebell · Cables · Machines · Smith machine · Resistance bands
By muscle
Glutes · Quads · Back · Shoulders · Chest · Triceps · Hamstrings · Abs · Biceps · Lower back · Calves · Forearms · Obliques
Exercise data: Exercise Knowledge Graph by Giovanni Degani, incl. wger contributors, CC BY-SA 4.0. Version 1.3.2. Adapted from the Exercise Knowledge Graph; licensed under CC BY-SA 4.0. Attribution and sources · Download the data (JSON)