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Exercises

Barbell exercises

The barbell carries the heaviest loads: squats, deadlifts, presses and the Olympic lifts. Use safeties or a spotter before the weight gets serious.

169 moves156 with 3D demosBeginner 29Intermediate 80Advanced 60

Beginner barbell exercises 29

Barbell shoulder-blade punch demonstrated on the 3D figure3D demoBarbell shoulder-blade punchBeginner · A barbell + A bench or boxBarbell wrist curl over a bench demonstrated on the 3D figure3D demoBarbell wrist curl over a benchBeginner · A barbell + A bench or boxSeated barbell calf raise demonstrated on the 3D figure3D demoSeated barbell calf raiseBeginner · A barbell + A bench or boxSeated barbell wrist curl demonstrated on the 3D figure3D demoSeated barbell wrist curlBeginner · A barbell + A bench or boxAnti-Gravity Press demonstrated on the 3D figure3D demoAnti-Gravity PressBeginner · A barbell + A bench or boxBarbell Shrug demonstrated on the 3D figure3D demoBarbell ShrugBeginner · A barbellBarbell Shrug Behind The Back demonstrated on the 3D figure3D demoBarbell Shrug Behind The BackBeginner · A barbellBarbell Side Bend demonstrated on the 3D figure3D demoBarbell Side BendBeginner · A barbellBent Over One-Arm Long Bar Row demonstrated on the 3D figure3D demoBent Over One-Arm Long Bar RowBeginner · A barbellBradford/Rocky Presses demonstrated on the 3D figure3D demoBradford/Rocky PressesBeginner · A barbell + A bench or boxCar Drivers demonstrated on the 3D figure3D demoCar DriversBeginner · A barbell + Weight platesClean Shrug demonstrated on the 3D figure3D demoClean ShrugBeginner · A barbell

Intermediate barbell exercises 80

Barbell bench press demonstrated on the 3D figure3D demoBarbell bench pressIntermediate · A barbell + A bench or boxBarbell box squat demonstrated on the 3D figure3D demoBarbell box squatIntermediate · A barbellBarbell curl demonstrated on the 3D figure3D demoBarbell curlIntermediate · A barbellBarbell floor press demonstrated on the 3D figure3D demoBarbell floor pressIntermediate · A barbellBarbell glute bridge demonstrated on the 3D figure3D demoBarbell glute bridgeIntermediate · A barbellBarbell good morning demonstrated on the 3D figure3D demoBarbell good morningIntermediate · A barbellBarbell hack squat demonstrated on the 3D figure3D demoBarbell hack squatIntermediate · A barbellBarbell hip thrust demonstrated on the 3D figure3D demoBarbell hip thrustIntermediate · A barbell + A bench or boxBarbell lunge demonstrated on the 3D figure3D demoBarbell lungeIntermediate · A barbellBarbell Romanian deadlift demonstrated on the 3D figure3D demoBarbell Romanian deadliftIntermediate · A barbellBarbell side split squat demonstrated on the 3D figure3D demoBarbell side split squatIntermediate · A barbellBarbell step-up demonstrated on the 3D figure3D demoBarbell step-upIntermediate · A barbell + A step

Advanced barbell exercises 60

Back squat with bands demonstrated on the 3D figure3D demoBack squat with bandsAdvanced · A barbell + A bandBack squat with chains demonstrated on the 3D figure3D demoBack squat with chainsAdvanced · A barbell + Other / check instructionsBarbell back squat demonstrated on the 3D figure3D demoBarbell back squatAdvanced · A barbellBarbell Bulgarian split squat demonstrated on the 3D figure3D demoBarbell Bulgarian split squatAdvanced · A barbell + A bench or boxBarbell deadlift demonstrated on the 3D figure3D demoBarbell deadliftAdvanced · A barbellBarbell front squat demonstrated on the 3D figure3D demoBarbell front squatAdvanced · A barbellBarbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellBarbell rollout from the knees demonstrated on the 3D figure3D demoBarbell rollout from the kneesAdvanced · A barbellBarbell snatch demonstrated on the 3D figure3D demoBarbell snatchAdvanced · A barbellBarbell walking lunge demonstrated on the 3D figure3D demoBarbell walking lungeAdvanced · A barbellBench press with bands demonstrated on the 3D figure3D demoBench press with bandsAdvanced · A barbell + A band + A bench or boxBench press with chains demonstrated on the 3D figure3D demoBench press with chainsAdvanced · A barbell + A bench or box + Other / check instructions

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Questions people ask

What are good barbell exercises for beginners?

Start with moves graded easy, such as Barbell shoulder-blade punch, Barbell wrist curl over a bench, Seated barbell calf raise. There are 29 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.