70 Barbell Exercises List By Muscle Group with PDF

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

Barbell Exercises List
  1. Flat Barbell Bench Press
  2. Incline Barbell Bench Press
  3. Decline Barbell 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. Incline Barbell Front Raises
  18. Skullcrusher/French Press
  19. Barbell Rolling Chest Fly
  20. Barbell Overhead Squat
  21. Sumo Deadlift
  22. Barbell Seal Row
  23. Barbell Sumo Squat
  24. Barbell Good Morning
  25. Close Grip Landmine Press
  26. Standing Overhead Tricep Extension
  27. Trap Bar Farmers Walk
  28. Barbell High Pull
  29. Barbell Clean and Press
  30. Barbell Hang Snatch
  31. Clean and Jerk
  32. Barbell Lunges
  33. Split Snatch
  34. Barbell Hack Squat
  35. Power Clean and Split Jerk
  36. Barbell Curtsey Lunges
  37. Barbell Zercher Squat
  38. Jefferson Squats
  39. Hex Bar Deadlift
  40. Landmine One-arm Barbell Row
  41. Straight Bar Biceps Curl
  42. Barbell Rear Delt Row
  43. EZ Bar Biceps Curl
  44. Barbell Push Press
  45. Meadows Row
  46. Behind The Neck Barbell Press
  47. One-arm Barbell Floor Fly
  48. Single-arm Landmine Press
  49. Barbell Hip Thrust
  50. Barbell Drag Curl
  51. Chest Supported Row
  52. Pendlay Row
  53. Front Barbell Shrug
  54. Back Barbell Shrug
  55. Barbell Triceps Kickback
  56. Spider Curl
  57. Landmine Concentration Curl
  58. Reverse Bicep Curl
  59. Zercher Squat
  60. Barbell Preacher Curl
  61. Barbell Rollout
  62. Barbell Thruster
  63. Barbell Crunches
  64. Off Block Deadlift
  65. Standing Oblique Barbell Twist
  66. Lateral Lunges
  67. Seated Barbell Oblique Twist
  68. Bulgarian Split Squat
  69. Single-Leg Barbell Deadlift
  70. 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

ExerciseMechanicLevelOther Muscles Worked
DeadliftCompoundIntermediateLegs
Barbell Bent-over RowCompoundBeginnerBiceps
Chest Supported RowCompoundIntermediate Rear Delt
Barbell T RowingIsolationIntermediateBiceps
One-arm Landmine RowIsolation Beginner Posterior Delt
Pendlay Row Compound IntermediateRear Delt
45-Degree Incline RowCompoundIntermediateRear Delt

Chest

WorkoutMechanicLevelOther Muscles Worked
Flat Bench PressCompoundIntermediateTriceps, Front Delt
Incline Bench PressCompoundIntermediate Triceps, Front Delt
Decline Barbell Bench PressCompoundIntermediate Triceps, Front Delt
Landmine PressCompoundIntermediateShoulder
Barbell One-arm Floor FlyIsolationIntermediate
Reverse Grip Bench PressIsolationIntermediate
Barbell Rolling Chest FlyIsolationIntermediate

Shoulder

WorkoutMechanicLevelOther Muscles Worked
Front Overhead PressCompoundIntermediateLegs
Behind the Neck PressCompoundBeginnerBiceps
Barbell Front RaisesIsolationIntermediateRear Delt
Barbell Upright RowIsolationIntermediate
Barbell High PullCompoundBeginnerBack
Barbell ShrugIsolationBeginner
Chest Supported RowCompoundBeginnerBack
Barbell Seal RowCompoundIntermediateBack

Biceps and Triceps

WorkoutMechanicLevelMuscles Worked
Behind The Neck Tricep ExtensionIsolation IntermediateTriceps
Barbell Skull CrusherIsolation BeginnerTriceps
Narrow Grip Bench PressCompoundIntermediateTricep
Barbell Triceps KickbackIsolationIntermediateTricep
Barbell CurlIsolation BeginnerBiceps
EZ Bar Bicep CurlIsolationBeginnerBiceps
Chest Supported Bicep CurlIsolationIntermediateBiceps
Barbell Drag CurlCompoundIntermediateBiceps
Landmine Concentration CurlIsolation BeginnerBiceps
Barbell Wrist CurlIsolationIntermediateForearm

Abs and Oblique

WorkoutMechanicLevel
Barbell RolloutIsolation Intermediate
Barbell CrunchesIsolationIntermediate
Seated Barbell Oblique TwistIsolationIntermediate
Standing Oblique TwistIsolationIntermediate

Legs and Glutes

WorkoutMechanicLevelMuscles Worked
Barbell Back SquatCompoundBeginnerQuads
Landmine SquatCompoundIntermediateQuads
Barbell LungesCompoundIntermediateLegs
Barbell Sumo SquatCompoundBeginnerQuads, Glute
Barbell 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

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.

Related Exercises List:

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Author
Murshid Akram
I'm an online personal trainer, fitness blogger, and fitness enthusiast. I love researching and writing about exercise and nutrition. I share science-based, practical, and logical information that can help you achieve your desired fitness goal.
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