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Exercises

Barbell upper body exercises

Barbell upper body exercises, from the easiest version to the hardest. The barbell carries the heaviest loads: squats, deadlifts, presses and the Olympic lifts.

84 moves78 with 3D demosBeginner 25Intermediate 48Advanced 11

Beginner barbell upper body exercises 25

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 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 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 barbellFront Raise And Pullover demonstrated on the 3D figure3D demoFront Raise And PulloverBeginner · A barbell + A bench or boxJM Press demonstrated on the 3D figure3D demoJM PressBeginner · A barbell + A bench or box

Intermediate barbell upper body exercises 48

Barbell bench press demonstrated on the 3D figure3D demoBarbell bench pressIntermediate · A barbell + A bench or boxBarbell curl demonstrated on the 3D figure3D demoBarbell curlIntermediate · A barbellBarbell floor press demonstrated on the 3D figure3D demoBarbell floor pressIntermediate · A barbellClose-grip barbell bench press demonstrated on the 3D figure3D demoClose-grip barbell bench pressIntermediate · A barbell + A bench or boxClose-grip barbell curl demonstrated on the 3D figure3D demoClose-grip barbell curlIntermediate · A barbellDecline barbell bench press demonstrated on the 3D figure3D demoDecline barbell bench pressIntermediate · A barbell + A bench or boxHeaving snatch balance demonstrated on the 3D figure3D demoHeaving snatch balanceIntermediate · A barbellIncline barbell bench press demonstrated on the 3D figure3D demoIncline barbell bench pressIntermediate · A barbell + A bench or boxIncline barbell triceps extension demonstrated on the 3D figure3D demoIncline barbell triceps extensionIntermediate · A barbell + A bench or boxLying barbell extension behind the head demonstrated on the 3D figure3D demoLying barbell extension behind the headIntermediate · A barbell + A bench or boxMuscle snatch demonstrated on the 3D figure3D demoMuscle snatchIntermediate · A barbellPreacher curl demonstrated on the 3D figure3D demoPreacher curlIntermediate · A barbell + A bench or box

Advanced barbell upper body exercises 11

Barbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · 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 instructionsBent-over barbell row demonstrated on the 3D figure3D demoBent-over barbell rowAdvanced · A barbellClean and jerk demonstrated on the 3D figure3D demoClean and jerkAdvanced · A barbellPower jerk (push jerk) demonstrated on the 3D figure3D demoPower jerk (push jerk)Advanced · A barbellSplit jerk demonstrated on the 3D figure3D demoSplit jerkAdvanced · A barbellSquat jerk demonstrated on the 3D figure3D demoSquat jerkAdvanced · A barbellT-bar row demonstrated on the 3D figure3D demoT-bar rowAdvanced · A barbellUnderhand bent-over barbell row demonstrated on the 3D figure3D demoUnderhand bent-over barbell rowAdvanced · A barbellReverse Band Deadlift demonstrated on the 3D figure3D demoReverse Band DeadliftAdvanced · A barbell

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Questions people ask

What are good barbell upper body exercises for beginners?

Start with moves graded easy, such as Barbell shoulder-blade punch, Barbell wrist curl over a bench, Seated barbell wrist curl. There are 25 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.