Barbells are a great piece of equipment that provides an excellent range of motion, helps you lift more weight, engages multiple muscles at once, and stimulate higher muscle activation.
From compound to isolation, you can do various exercises with barbells to train your entire body.
In this article, I’ll share the barbell exercises list for each muscle group, from the upper to the lower body.
Whether you want to build muscle or lose weight, you can integrate them into your training program based on your fitness level.
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 that you can download and use while designing a customized workout program for yourself.
The Complete List of Barbell Exercises
- Flat Barbell Bench Press
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Military Press
- Barbell Squat
- Conventional Deadlift
- 45-Degree Incline Row
- Bent-over Barbell Row
- Barbell Jammer
- Landmine Squat
- Anderson Squat
- Landmine Press
- Close-Grip Bench Press
- Barbell Upright Row
- Barbell T Rowing
- Barbell Front Raises
- Incline Barbell Front Raises
- Skullcrusher/French Press
- Barbell Rolling Chest Fly
- Barbell Overhead Squat
- Sumo Deadlift
- Barbell Seal Row
- Barbell Sumo Squat
- Barbell Good Morning
- Close Grip Landmine Press
- Standing Overhead Tricep Extension
- Trap Bar Farmers Walk
- Barbell High Pull
- Barbell Clean and Press
- Barbell Hang Snatch
- Clean and Jerk
- Barbell Lunges
- Split Snatch
- Barbell Hack Squat
- Power Clean and Split Jerk
- Barbell Curtsey Lunges
- Barbell Zercher Squat
- Jefferson Squats
- Hex Bar Deadlift
- Landmine One-arm Barbell Row
- Straight Bar Biceps Curl
- Barbell Rear Delt Row
- EZ Bar Biceps Curl
- Barbell Push Press
- Meadows Row
- Behind The Neck Barbell Press
- One-arm Barbell Floor Fly
- Single-arm Landmine Press
- Barbell Hip Thrust
- Barbell Drag Curl
- Chest Supported Row
- Pendlay Row
- Front Barbell Shrug
- Back Barbell Shrug
- Barbell Triceps Kickback
- Spider Curl
- Landmine Concentration Curl
- Reverse Bicep Curl
- Zercher Squat
- Barbell Preacher Curl
- Barbell Rollout
- Barbell Thruster
- Barbell Crunches
- Off Block Deadlift
- Standing Oblique Barbell Twist
- Lateral Lunges
- Seated Barbell Oblique Twist
- Bulgarian Split Squat
- Single-Leg Barbell Deadlift
- Barbell Step-up
Barbell Exercises List By Muscle Group (Table Format)
Let’s see the list of barbell exercises for each muscle group, from the upper to the lower body.
Back
Exercise | Mechanic | Level | 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 | Biceps |
One-arm Landmine Row | Isolation | Beginner | Posterior Delt |
Pendlay Row | Compound | Intermediate | Rear Delt |
45-Degree Incline Row | Compound | Intermediate | Rear Delt |
Chest
Workout | Mechanic | Level | Other Muscles Worked |
---|---|---|---|
Flat Bench Press | Compound | Intermediate | Triceps, Front Delt |
Incline Bench Press | Compound | Intermediate | Triceps, Front Delt |
Decline Barbell 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 | – |
Barbell Rolling Chest Fly | Isolation | Intermediate | – |
Shoulder
Workout | Mechanic | Level | 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 |
Barbell Seal Row | Compound | Intermediate | Back |
Biceps and Triceps
Workout | Mechanic | Level | 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 |
Abs and Oblique
Workout | Mechanic | Level |
---|---|---|
Barbell Rollout | Isolation | Intermediate |
Barbell Crunches | Isolation | Intermediate |
Seated Barbell Oblique Twist | Isolation | Intermediate |
Standing Oblique Twist | Isolation | Intermediate |
Legs and Glutes
Workout | Mechanic | Level | 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 | Legs and Glutes |
Anderson Squat | Compound | Intermediate | Quads |
Integrated Full Body
Workout | Level |
---|---|
Barbell Jammers | Advanced |
Deadlift | Intermediate |
Clean & Press | Advanced |
Clean and Jerk | Advanced |
Barbell Push Press | Intermediate |
Deadlift to Upright Row | Advanced |
Squat to Overhead Press | Intermediate |
You can use this barbell workout chart to create a workout program depending on your fitness level.
Download The Barbell Exercises PDF
You can download this barbell workout chart so you can use it offline whenever you need it.
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