---
title: "Barbell exercises"
description: "Barbell exercises: squats, deadlifts, presses and rows. Technique on video and how to pick the variant that fits your goal."
locale: en
url: "https://hi.fitness/exercises/equipment/barbell"
count: 173
type: equipment
code: BARBELL
---

# Barbell exercises

The barbell is the best tool there is for building strength, because it loads a movement heavier
than anything else and lets you add weight in small, repeatable steps. Every classic lift is built
on it: the squat, the deadlift and the bench press.

The atlas covers those core patterns and the variants that shift the emphasis: narrow and wide
grips, the bar in front and behind, versions from the floor and from the rack.

## Where do you start with a barbell?

Pattern first, weight second. Spend a few weeks on the empty bar or something light, until the
movement repeats itself the same way every time. Progress in that stretch comes from technique, not
from kilograms. Adding 2.5 kg a week only makes sense after that.

## Picking a variant for your goal

The back squat lets you move the most weight. The front squat loads the quads harder and forces an
upright torso. A wide grip on the bench emphasizes the chest, a narrow one the triceps. The
conventional deadlift asks more of the back, sumo more of the glutes and adductors.

## Safety

A heavy barbell needs a spotter or a substitute for one: safety pins in the rack for squats and
bench, or the certainty that you can set the bar down safely. Use collars every time except when you
bench without a spotter, where sliding the plates off is the easier way out of trouble.

## Common mistakes

- **Weight moving faster than technique** - The pattern has to be repeatable before the bar gets heavy. Add the smallest step you can.
- **No plan for the failed rep** - Squat and bench inside a rack with the safety pins set if there is nobody to spot you.
- **Cutting the range to hit a number** - Back off the weight before you back off the range. A shortened rep stops being the same exercise.

## Progress the movement

1. **Repeat the last set** - The same weight twice a week, until the last set looks like the first. Only then is the bar ready to get heavier.
2. **Add the smallest plate** - The barbell is the only equipment where progress can be genuinely small: 1.25 kg a side is 2.5 kg on the bar. Use that.
3. **Watch that the range does not shrink** - If the bar travels less at the new weight, drop back one step. A logged number is worth exactly as much as the rep behind it.

## By equipment

- [Quads](https://hi.fitness/exercises/muscles/quads) - 55 exercises
- [Front delts](https://hi.fitness/exercises/muscles/front-delts) - 23 exercises
- [Glutes](https://hi.fitness/exercises/muscles/glutes) - 18 exercises
- [Biceps](https://hi.fitness/exercises/muscles/biceps) - 16 exercises
- [Upper back](https://hi.fitness/exercises/muscles/upper-back) - 16 exercises
- [Triceps](https://hi.fitness/exercises/muscles/triceps) - 8 exercises
- [Forearms](https://hi.fitness/exercises/muscles/forearms) - 7 exercises
- [Mid chest](https://hi.fitness/exercises/muscles/chest) - 6 exercises
- [Hamstrings](https://hi.fitness/exercises/muscles/hamstrings) - 6 exercises
- [Core](https://hi.fitness/exercises/muscles/core) - 6 exercises
- [Calves](https://hi.fitness/exercises/muscles/calves) - 3 exercises
- [Lower Back](https://hi.fitness/exercises/muscles/lower-back) - 2 exercises
- [Side delts](https://hi.fitness/exercises/muscles/side-delts) - 2 exercises
- [Upper chest](https://hi.fitness/exercises/muscles/upper-chest) - 2 exercises
- [Lats](https://hi.fitness/exercises/muscles/lats) - 1 exercises
- [Lower chest](https://hi.fitness/exercises/muscles/lower-chest) - 1 exercises
- [Rear delts](https://hi.fitness/exercises/muscles/rear-delts) - 1 exercises

## All Barbell exercises

- [Barbell Bench Press](https://hi.fitness/exercises/barbell-bench-press) - Mid chest · Barbell
- [Barbell Curl](https://hi.fitness/exercises/barbell-curl) - Biceps · Barbell
- [Barbell Full Squat](https://hi.fitness/exercises/barbell-full-squat) - Quads · Barbell
- [Barbell Hip Thrust](https://hi.fitness/exercises/barbell-hip-thrust) - Glutes · Barbell
- [Barbell Romanian Deadlift](https://hi.fitness/exercises/barbell-romanian-deadlift) - Hamstrings · Barbell
- [Barbell Standing Military Press](https://hi.fitness/exercises/barbell-standing-military-press) - Front delts · Barbell
- [Bent Over Barbell Row](https://hi.fitness/exercises/bent-over-barbell-row) - Upper back · Barbell
- [Wrist Curl Barbell](https://hi.fitness/exercises/wrist-curl-barbell) - Forearms · Barbell
- [Barbell Clean Grip Front Squat](https://hi.fitness/exercises/barbell-clean-grip-front-squat) - Quads · Barbell
- [Barbell Deadlift](https://hi.fitness/exercises/barbell-deadlift) - Glutes · Barbell
- [Close Grip Barbell Bench Press](https://hi.fitness/exercises/close-grip-barbell-bench-press) - Triceps · Barbell
- [Barbell Incline Bench Press](https://hi.fitness/exercises/barbell-incline-bench-press) - Upper chest · Barbell
- [Barbell Lying Triceps Skull Crusher](https://hi.fitness/exercises/barbell-lying-triceps-skull-crusher) - Triceps · Barbell
- [Barbell Sumo Deadlift](https://hi.fitness/exercises/barbell-sumo-deadlift) - Glutes · Barbell
- [Wrist Extension Barbell](https://hi.fitness/exercises/wrist-extension-barbell) - Forearms · Barbell
- [Barbell Good Morning](https://hi.fitness/exercises/barbell-good-morning) - Lower Back · Barbell
- [Barbell Lunge](https://hi.fitness/exercises/barbell-lunge) - Quads · Barbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Barbell Stiff Leg Deadlift](https://hi.fitness/exercises/barbell-stiff-leg-deadlift) - Hamstrings · Barbell
- [Barbell Glute Bridge](https://hi.fitness/exercises/barbell-glute-bridge) - Glutes · Barbell
- [Barbell Palm Down Wrist Curl Over a Bench](https://hi.fitness/exercises/barbell-palm-down-wrist-curl-over-a-bench) - Forearms · Barbell
- [Barbell Standing Leg Calf Raises](https://hi.fitness/exercises/barbell-standing-leg-calf-raises) - Calves · Barbell
- [Barbell Seated Good Morning](https://hi.fitness/exercises/barbell-seated-good-morning) - Lower Back · Barbell
- [Barbell Standing Back Wrist Curl](https://hi.fitness/exercises/barbell-standing-back-wrist-curl) - Forearms · Barbell
- [Barbell Low Bar Squat](https://hi.fitness/exercises/barbell-low-bar-squat) - Quads · Barbell
- [Barbell Preacher Curl](https://hi.fitness/exercises/barbell-preacher-curl) - Biceps · Barbell
- [Barbell One Leg Hip Thrust](https://hi.fitness/exercises/barbell-one-leg-hip-thrust) - Glutes · Barbell
- [Barbell Pendlay Row](https://hi.fitness/exercises/barbell-pendlay-row) - Upper back · Barbell
- [Barbell Bench Press Decline](https://hi.fitness/exercises/barbell-bench-press-decline) - Lower chest · Barbell
- [Barbell Bicep Curl Normal Grip](https://hi.fitness/exercises/barbell-bicep-curl-normal-grip) - Biceps · Barbell
- [Upright Row Barbell](https://hi.fitness/exercises/upright-row-barbell) - Side delts · Barbell
- [Barbell Box Squat](https://hi.fitness/exercises/barbell-box-squat) - Quads · Barbell
- [Barbell Curtsy Lunge](https://hi.fitness/exercises/barbell-curtsy-lunge) - Glutes · Barbell
- [Barbell Lying Extension](https://hi.fitness/exercises/barbell-lying-extension) - Triceps · Barbell
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Barbell Lateral Lunge](https://hi.fitness/exercises/barbell-lateral-lunge) - Glutes · Barbell
- [Barbell Seated on Knee Calve Raises](https://hi.fitness/exercises/barbell-seated-on-knee-calve-raises) - Calves · Barbell
- [Seated Shoulder Press Barbell](https://hi.fitness/exercises/seated-shoulder-press-barbell) - Front delts · Barbell
- [Barbell Shrugs](https://hi.fitness/exercises/barbell-shrugs) - Upper back · Barbell
- [Barbell Single Leg Deadlift](https://hi.fitness/exercises/barbell-single-leg-deadlift) - Hamstrings · Barbell
- [Barbell Split Squat](https://hi.fitness/exercises/barbell-split-squat) - Quads · Barbell
- [Barbell Wrist Curl on Knees](https://hi.fitness/exercises/barbell-wrist-curl-on-knees) - Forearms · Barbell
- [Barbell Seated Overhead Triceps Press](https://hi.fitness/exercises/barbell-seated-overhead-triceps-press) - Triceps · Barbell
- [Barbell Sumo Romanian Deadlift](https://hi.fitness/exercises/barbell-sumo-romanian-deadlift) - Hamstrings · Barbell
- [Barbell Wrist Extension on Knees](https://hi.fitness/exercises/barbell-wrist-extension-on-knees) - Forearms · Barbell
- [Landmine Row](https://hi.fitness/exercises/landmine-row) - Upper back · Barbell
- [Barbell Close Grip Press](https://hi.fitness/exercises/barbell-close-grip-press) - Triceps · Barbell
- [Barbell Wrist Curl Wide Legs](https://hi.fitness/exercises/barbell-wrist-curl-wide-legs) - Forearms · Barbell
- [Barbell Bent Over Row Pronated Grip](https://hi.fitness/exercises/barbell-bent-over-row-pronated-grip) - Upper back · Barbell
- [Barbell Rear Lunges](https://hi.fitness/exercises/barbell-rear-lunges) - Quads · Barbell
- [Barbell Reverse Biceps Curl](https://hi.fitness/exercises/barbell-reverse-biceps-curl) - Biceps · Barbell
- [Bent-over Row with Bar](https://hi.fitness/exercises/bent-over-row-with-bar) - Upper back · Barbell
- [Barbell Bulgarian Split Squat](https://hi.fitness/exercises/barbell-bulgarian-split-squat) - Quads · Barbell
- [Barbell Standing Overhead Triceps Extension](https://hi.fitness/exercises/barbell-standing-overhead-triceps-extension) - Triceps · Barbell
- [Barbell Staggered Deadlift](https://hi.fitness/exercises/barbell-staggered-deadlift) - Hamstrings · Barbell
- [Barbell Calf Jump](https://hi.fitness/exercises/barbell-calf-jump) - Calves · Barbell
- [Barbell Bicep Curl Close Grip](https://hi.fitness/exercises/barbell-bicep-curl-close-grip) - Biceps · Barbell
- [Barbell Front Rack Lunge](https://hi.fitness/exercises/barbell-front-rack-lunge) - Quads · Barbell
- [Barbell One Arm Single Deadlift](https://hi.fitness/exercises/barbell-one-arm-single-deadlift) - Hamstrings · Barbell
- [Barbell Bicep Curl Wide Grip](https://hi.fitness/exercises/barbell-bicep-curl-wide-grip) - Biceps · Barbell
- [Barbell Kas Glute Bridge](https://hi.fitness/exercises/barbell-kas-glute-bridge) - Glutes · Barbell
- [Barbell Clean and Press](https://hi.fitness/exercises/barbell-clean-and-press) - Front delts · Barbell
- [Barbell Overhead Squat](https://hi.fitness/exercises/barbell-overhead-squat) - Quads · Barbell
- [Barbell Rollout](https://hi.fitness/exercises/barbell-rollout) - Core · Barbell
- [Barbell Rack Pull](https://hi.fitness/exercises/barbell-rack-pull) - Glutes · Barbell
- [Barbell Jm Bench Press](https://hi.fitness/exercises/barbell-jm-bench-press) - Triceps · Barbell
- [Barbell Kneeling Squat](https://hi.fitness/exercises/barbell-kneeling-squat) - Glutes · Barbell
- [Landmine Chest Press](https://hi.fitness/exercises/landmine-chest-press) - Mid chest · Barbell
- [Barbell Floor Chest Press](https://hi.fitness/exercises/barbell-floor-chest-press) - Mid chest · Barbell
- [Barbell Power Clean](https://hi.fitness/exercises/barbell-power-clean) - Quads · Barbell
- [Barbell Wide Grip Upright Row](https://hi.fitness/exercises/barbell-wide-grip-upright-row) - Side delts · Barbell
- [Barbell Reverse Close Grip Bench Press](https://hi.fitness/exercises/barbell-reverse-close-grip-bench-press) - Triceps · Barbell
- [Barbell Wide Bench Press](https://hi.fitness/exercises/barbell-wide-bench-press) - Mid chest · Barbell
- [Barbell Glute Bridge (Hands on Bar)](https://hi.fitness/exercises/barbell-glute-bridge-hands-on-bar) - Glutes · Barbell
- [Barbell Reverse Grip Bench Press](https://hi.fitness/exercises/barbell-reverse-grip-bench-press) - Mid chest · Barbell
- [Barbell Side Bends](https://hi.fitness/exercises/barbell-side-bends) - Core · Barbell
- [Spider Curl Barbell](https://hi.fitness/exercises/spider-curl-barbell) - Biceps · Barbell
- [Barbell Meadows Row](https://hi.fitness/exercises/barbell-meadows-row) - Upper back · Barbell
- [Barbell Full Squat(with Rack)](https://hi.fitness/exercises/barbell-full-squat-with-rack) - Quads · Barbell
- [Barbell Long Landmine Row](https://hi.fitness/exercises/barbell-long-landmine-row) - Upper back · Barbell
- [Barbell Pause Incline Bench Press](https://hi.fitness/exercises/barbell-pause-incline-bench-press) - Upper chest · Barbell
- [Barbell Thruster](https://hi.fitness/exercises/barbell-thruster) - Quads · Barbell
- [Barbell Narrow Stance Squat](https://hi.fitness/exercises/barbell-narrow-stance-squat) - Quads · Barbell
- [Barbell Step Up on Bench](https://hi.fitness/exercises/barbell-step-up-on-bench) - Quads · Barbell
- [Barbell Drag Curl](https://hi.fitness/exercises/barbell-drag-curl) - Biceps · Barbell
- [Barbell Clean and Jerk](https://hi.fitness/exercises/barbell-clean-and-jerk) - Quads · Barbell
- [Barbell Front Raise](https://hi.fitness/exercises/barbell-front-raise) - Front delts · Barbell
- [Barbell Full Clean](https://hi.fitness/exercises/barbell-full-clean) - Quads · Barbell
- [Barbell Jump Squat](https://hi.fitness/exercises/barbell-jump-squat) - Quads · Barbell
- [Barbell Overhead Lunge](https://hi.fitness/exercises/barbell-overhead-lunge) - Quads · Barbell
- [Barbell Standing Close Grip Curl](https://hi.fitness/exercises/barbell-standing-close-grip-curl) - Biceps · Barbell
- [Barbell Feet Elevated Glute Bridge](https://hi.fitness/exercises/barbell-feet-elevated-glute-bridge) - Glutes · Barbell
- [Barbell Standing Wide Grip Biceps Curls](https://hi.fitness/exercises/barbell-standing-wide-grip-biceps-curls) - Biceps · Barbell
- [Barbell Alternate Biceps Curl](https://hi.fitness/exercises/barbell-alternate-biceps-curl) - Biceps · Barbell
- [Barbell Standing Close Grip Military Press](https://hi.fitness/exercises/barbell-standing-close-grip-military-press) - Front delts · Barbell
- [Barbell Feet Elevated Single Leg Glute Bridge](https://hi.fitness/exercises/barbell-feet-elevated-single-leg-glute-bridge) - Glutes · Barbell
- [Barbell Front Lunges with Small Pause](https://hi.fitness/exercises/barbell-front-lunges-with-small-pause) - Quads · Barbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell
- [Barbell Behind Neck Push Press](https://hi.fitness/exercises/barbell-behind-neck-push-press) - Front delts · Barbell

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