I’ll share the barbell workout list in two parts in this article. Firstly, I’ll share a complete list of barbell exercises, and then I’ll categorize them according to the muscle group, such as back and chest, and workout types, such as compound and isolation.
Compound exercises work on various muscles at once, while isolation workouts target one muscle at one time.
A barbell is excellent workout equipment that allows you to perform myriad exercises, especially in the gym.
You can use a barbell to lift more weights than dumbbells and improve your progressive overload1 Progression of volume load and muscular adaptation during resistance exercise – European Journal of Applied Physiology.
Also, Read: Dumbbells Vs Barbells (Which Is Better And Why)
If you want to beef up mass and increase strength, incorporate more barbell workouts in your gym workout routine.
Ultimate Barbell Exercises List For Total Body Workout
- Barbell Bench Presses
- Military Press
- Barbell Squat and it’s variants
- Deadlift and its variations
- Barbell Bent-over Rowing
- Barbell Jammer
- Landmine Squat
- Landmine Press
- Close-Grip Bench Press
- Barbell Upright Row
- Barbell T Rowing
- Barbell Front Raises
- Skullcrusher/French Press
- Barbell Sumo Squat
- Barbell Good Morning
- Standing Overead Barbell Tricep Extension
- Barbell High Pull
- Barbell Clean and Press
- Clean and Jerk
- Barbell Lunges
- Barbelll Biceps Curl
- Barbell Push Press
- Meadows Row
- One-arm Barbell Floor Fly
- Barbell Hip Thrust
- Barbell Drag Curl
- Chest Supported Row
- Pendlay Row
- Barbell Shrug
- Barbell Triceps Kickback
- Chest Supported Bicep Curl
- Landmine Concentration Curl
- Zercher Squat
- Barbell Rollout
- Barbell Crunches
- Standing blique Barbell Twists
- Seated barbell Oblique Twist
- Single-Leg Barbell Deadlift
- Barbell Step-up
List of Barbell Exercises By Muscle Group
Back
| Workout | Type | Difficulty | Other Muscles Worked |
|---|---|---|---|
| Deadlift | Compound | Intermediate | Legs |
| Barbell Bent-over Row | Compound | Beginner | Biceps |
| Chest Supported Row | Compound | Intermediate | Rear Delt |
| Barbell T Rowing | Isolation | Intermediate | – |
| One-arm Landmine Row | Isolation | Beginner | – |
| Pendlay Row | Compound | Intermediate | Rear Delt |
Chest
| Workout | Type | Difficulty | Other Muscles Worked |
|---|---|---|---|
| Flat Bench Press | Compound | Intermediate | Triceps, Front Delt |
| Incline Bench Press | Compound | Intermediate | Triceps, Front Delt |
| Landmine Press | Compound | Intermediate | Shoulder |
| Barbell One-arm Floor Fly | Isolation | Intermediate | – |
| Reverse Grip Bench Press | Isolation | Intermediate | – |
Shoulder
| Workout | Type | Difficulty | Other Muscles Worked |
|---|---|---|---|
| Front Overhead Press | Compound | Intermediate | Legs |
| Behind the Neck Press | Compound | Beginner | Biceps |
| Barbell Front Raises | Isolation | Intermediate | Rear Delt |
| Barbell Upright Row | Isolation | Intermediate | – |
| Barbell High Pull | Compound | Beginner | Back |
| Barbell Shrug | Isolation | Beginner | – |
| Chest Supported Row | Compound | Beginner | Back |
Related: Top 10 Barbell Shoulder Exercises For Growth
Biceps and Triceps
| Workout | Type | Difficulty | Muscles Worked |
|---|---|---|---|
| Behind The Neck Tricep Extension | Isolation | Intermediate | Triceps |
| Barbell Skull Crusher | Isolation | Beginner | Triceps |
| Narrow Grip Bench Press | Compound | Intermediate | Tricep |
| Barbell Triceps Kickback | Isolation | Intermediate | Tricep |
| Barbell Curl | Isolation | Beginner | Biceps |
| EZ Bar Bicep Curl | Isolation | Beginner | Biceps |
| Chest Supported Bicep Curl | Isolation | Intermediate | Biceps |
| Barbell Drag Curl | Compound | Intermediate | Biceps |
| Landmine Concentration Curl | Isolation | Beginner | Biceps |
| Barbell Wrist Curl | Isolation | Intermediate | Forearm |
Check out how to perform: Barbell Biceps and Triceps Workouts.
Abs and Oblique
| Workout | Type | Difficulty |
|---|---|---|
| Barbell Rollout | Isolation | Intermediate |
| Barbell Crunches | Isolation | Intermediate |
| Seated Barbell Oblique Twist | Isolation | Intermediate |
| Standing Oblique Twist | Isolation | Intermediate |
Lower Body
| Workout | Type | Difficulty | Muscles Worked |
|---|---|---|---|
| Barbell Back Squat | Compound | Beginner | Quads |
| Landmine Squat | Compound | Intermediate | Quads |
| Barbell Lunges | Compound | Intermediate | Legs |
| Barbell Sumo Squat | Compound | Beginner | Quads, Glute |
| Barbell Good Morning | Compound | Beginner | Hamstrings, Lower Back |
| Hip Thrust/Bridge | Isolation | Intermediate | Glute, Hips |
| Zercher Squat | Compound | Intermediate | Quads, Core |
| Step-up | Isolation | Beginner | Glute, Hams |
| Single-Leg Deadlift | Isolation | Intermediate |
Related: Barbell Leg Exercises For Quads, Hams, Glute & Calf
Full Body/Integrated
| Workout | Type | Difficulty |
|---|---|---|
| Barbell Jammers | Compound | Intermediate |
| Deadlift | Compound | Intermediate |
| Clean & Press | Compound | Intermediate |
| Clean and Jerk | Compound | Intermediate |
| Barbell Push Press | Compound | Intermediate |
| Deadlift to Upright Row | Compound | Intermediate |
| Squat to Overhead Press | Compound | Intermediate |
You can use this barbell workout chart to create a workout program depending on your fitness level.
You may also like: 10 Full Body Barbell Workouts For Weight Loss
Barbell Exercises Chart PDF
You can download this barbell workout chart so you can use it offline whenever you need it.
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References
- 1Progression of volume load and muscular adaptation during resistance exercise – European Journal of Applied Physiology