75 Barbell Exercises List By Muscle Group with PDF

Complete List of Barbell Exercises

Barbells are great equipment that provides an excellent range of motion, helps you lift more weight, engages multiple muscles at once, and stimulates higher muscle activation.

From compound to isolation, you can do various exercises with barbells to train your entire body.

In this article, I’ll show you the barbell exercises list for each muscle group, from the back, chest, and legs to the arms, shoulders, and abs.

You can integrate them into your training program based on your fitness level, whether you want to build muscle or lose weight.

I’ve divided this article into two parts. In the first part, I’ve listed all barbell exercise names, and in the second part, I’ve categorized them according to the muscle group they target.

I’ll also hand out the barbell exercises PDF at the bottom, which you can download and use while designing a customized workout program.

The Complete List of Barbell Exercises

Barbell Exercises List
  1. Flat Bench Press
  2. Incline Bench Press
  3. Decline Bench Press
  4. Military Press
  5. Barbell Squat
  6. Conventional Deadlift
  7. 45-Degree Incline Row
  8. Bent-over Barbell Row
  9. Barbell Jammer
  10. Landmine Squat
  11. Anderson Squat
  12. Landmine Press
  13. Close-Grip Bench Press
  14. Barbell Upright Row
  15. Barbell T Rowing
  16. Barbell Front Raises
  17. Inclined Prone Front Raises
  18. Skullcrusher/French Press
  19. Barbell Rolling Chest Fly
  20. Overhead Squat
  21. Sumo Deadlift
  22. Sumo Squat
  23. Good Morning
  24. Close-Grip Landmine Press
  25. Standing Overhead Tricep Extension
  26. Trap Bar Farmers Walk
  27. Barbell High Pull
  28. Clean and Press
  29. Hang Snatch
  30. Clean and Jerk
  31. Barbell Lunges
  32. Split Snatch
  33. Barbell Hack Squat
  34. Curtsy Lunges
  35. Zercher Squat
  36. Jefferson Squats
  37. Hex Bar Deadlift
  38. One-arm Barbell Row
  39. Straight Bar Biceps Curl
  40. Barbell Rear Delt Row
  41. EZ Bar Biceps Curl
  42. Barbell Push Press
  43. Meadows Row
  44. Behind The Neck Barbell Press
  45. One-arm Barbell Floor Fly
  46. Single-arm Landmine Press
  47. Barbell Hip Thrust
  48. Barbell Drag Curl
  49. Chest Supported Row
  50. Pendlay Row
  51. Front Barbell Shrug
  52. Back Barbell Shrug
  53. Barbell Triceps Kickback
  54. Spider Curl
  55. Landmine Concentration Curl
  56. Reverse Bicep Curl
  57. Zercher Squat
  58. Barbell Preacher Curl
  59. Barbell Rollout
  60. Barbell Thruster
  61. Barbell Crunches
  62. Off Block Deadlift/Rack Pull
  63. Standing Oblique Barbell Twist
  64. Lateral Lunges
  65. Seated Barbell Oblique Twist
  66. Bulgarian Split Squat
  67. Single-Leg Barbell Deadlift
  68. Barbell Step-up
  69. Barbell Box Jump
  70. Reverse Lunges
  71. Barbell Calf Raises
  72. Bent-over Barbell Wrist Extension
  73. Barbell Wrist Curl (Flexion)
  74. Seal Row
  75. Barbell Hang Clean

Barbell Exercises List By Muscle Group

Let’s see the list of barbell exercises for each muscle group, from the upper to the lower body.

Back

ExerciseLevelOther Muscles Worked
DeadliftIntermediateLegs
Bent-over RowBeginnerBiceps
Chest Supported RowIntermediate Rear Delt
Barbell T RowingIntermediateBiceps
One-arm Landmine RowBeginner Posterior Delt
Pendlay Row IntermediateRear Delt
45-Degree Incline RowIntermediateRear Delt

Chest

WorkoutLevelOther Muscles Worked
Flat Bench PressIntermediateTriceps, Front Delt
Incline Bench PressIntermediate Triceps, Front Delt
Decline Barbell Bench PressIntermediate Triceps, Front Delt
Landmine PressIntermediateShoulder
Barbell One-arm Floor FlyIntermediate Shoulder
Reverse Grip Bench PressIntermediate Triceps
Barbell Rolling Chest FlyIntermediate Shoulder

Shoulder

WorkoutLevelOther Muscles Worked
Front Overhead PressIntermediateLegs
Behind the Neck PressBeginnerBiceps
Front RaisesIntermediateRear Delt
Upright RowIntermediate
High PullBeginnerBack
Barbell ShrugBeginner
Chest Supported RowBeginnerBack
Barbell Seal RowIntermediateBack

Biceps and Triceps

WorkoutLevelMuscles Worked
Behind The Neck Tricep ExtensionIntermediateTriceps
Barbell Skull CrusherBeginnerTriceps
Narrow Grip Bench PressIntermediateTricep
Barbell Triceps KickbackIntermediateTricep
Barbell CurlBeginnerBiceps
EZ Bar Bicep CurlBeginnerBiceps
Chest Supported Bicep CurlIntermediateBiceps
Barbell Drag CurlIntermediateBiceps
Landmine Concentration CurlBeginnerBiceps
Barbell Wrist CurlIntermediateForearm

Abs and Oblique

WorkoutLevelTarget Muscle
Barbell RolloutIntermediateAbs & Shoulder
Barbell CrunchesIntermediateAbdominals
Seated Oblique TwistIntermediateObliques & Abs
Standing Oblique TwistIntermediateObliques & Abs
Leg Lifts with Holding BarbellIntermediateArms, Abs, Shoulders
Barbell Flutter KicksIntermediateLower Abs

Legs and Glutes

WorkoutMechanicLevelMuscles Worked
Back SquatCompoundBeginnerQuads
Landmine SquatCompoundIntermediateQuads
Barbell LungesCompoundIntermediateLegs
Sumo SquatCompoundBeginnerQuads, Glutes
Good MorningCompoundBeginnerHamstrings, Lower Back
Hip Thrust/BridgeIsolationIntermediateGlute, Hips
Zercher SquatCompoundIntermediateQuads, Core
Step-upIsolationBeginnerGlute, Hams
Single-Leg DeadliftIsolationIntermediateLegs and Glutes
Anderson SquatCompoundIntermediateQuads

Integrated Full Body

WorkoutLevel
Barbell JammersAdvanced
DeadliftIntermediate
Clean & PressAdvanced
Clean and JerkAdvanced
Barbell Push PressIntermediate
Deadlift to Upright RowAdvanced
Squat to Overhead PressIntermediate

Depending on your fitness level, you can use this barbell workout chart to create a workout program.

Download The Barbell Exercises PDF


You can download this barbell workout chart so you can use it offline whenever you need it.

Related Exercises List:

Share This Blog

Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Picture of Murshid Akram

Murshid Akram

I’m a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I help people achieve their best shape through my science-based and practical workout programs.
Subscribe
Notify of
guest

This site uses Akismet to reduce spam. Learn how your comment data is processed.

0 Comments
Oldest
Newest Most Voted
Inline Feedbacks
View all comments

About Me

Murshid Akram, Author at The Fitness Phantom

I’m Murshid Akram, a personal trainer, fitness blogger, and founder of thefitnessphantom.com. I primarily design workout plans and share science-based and practical information that can help you become stronger, functional, and healthier.

Recent Posts

Sign up for our Newsletter

Sign up for practical, helpful, and unique content that can help you elevate your fitness.

SEARCH YOUR WORKOUT​

You can also use this search box to find your workout​

Search