How it works Features 1RM calculator Exercises Programs Pricing

Barbell Exercises

175 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Muscle groups

Chest Back Shoulders Biceps Triceps Forearms Abdominals Legs Glutes Traps Middle back Lower back Quadriceps Hamstrings

Barbell Bench Press - Medium Grip

Vastus lateralisVastus medialisVastus intermedius

Standing Military Press

Anterior deltoid

Barbell Deadlift

Lower backGluteus maximusBiceps femoris

Romanian Deadlift

Biceps femorisSemitendinosus & semimembranosusGluteus maximus

Bent Over Barbell Row

Middle backLower lats

Biceps short headBiceps long head

Close-Grip Barbell Bench Press

Triceps lateral headTriceps medial head

Barbell Hip Thrust

Gluteus maximus

Barbell Incline Bench Press - Medium Grip

Front Barbell Squat

Vastus lateralisVastus medialisRectus femoris

T-Bar Row with Handle

Anti-Gravity Press

Posterior deltoid

Barbell Ab Rollout

Barbell Ab Rollout - On Knees

Barbell Full Squat

Vastus lateralisVastus medialisRectus femoris

Barbell Glute Bridge

Gluteus maximus

Barbell Guillotine Bench Press

Barbell Hack Squat

Vastus lateralisVastus medialis

Barbell Incline Shoulder Raise

Anterior deltoid

Vastus lateralisVastus medialisGluteus maximus

Barbell Rear Delt Row

Posterior deltoid

Barbell Rollout from Bench

Barbell Shoulder Press

Anterior deltoid

Barbell Side Split Squat

Vastus lateralisVastus medialisGluteus maximus

Barbell Squat To A Bench

Vastus lateralisVastus medialisGluteus maximus

Barbell Step Ups

Vastus lateralisVastus medialisGluteus maximus

Barbell Walking Lunge

Vastus lateralisVastus medialisGluteus maximus

Bench Press - Powerlifting

Middle chestTriceps lateral headTriceps medial head

Bench Press with Chains

Middle chestTriceps lateral headTriceps medial head

Bent Over One-Arm Long Bar Row

Bent Over Two-Arm Long Bar Row

Bent-Arm Barbell Pullover

Triceps lateral headTriceps medial headMiddle chest

Vastus lateralisVastus medialisGluteus maximus

Box Squat with Bands

Vastus lateralisVastus medialisGluteus maximus

Box Squat with Chains

Vastus lateralisVastus medialisGluteus maximus

Bradford/Rocky Presses

Anterior deltoid

Anterior deltoidVastus lateralisGluteus maximus

Clean and Press

Anterior deltoidVastus lateralisGluteus maximus

Clean from Blocks

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Deadlift with Bands

Deadlift with Chains

Decline Barbell Bench Press

Decline Close-Grip Bench To Skull Crusher

Triceps long headTriceps lateral headTriceps medial head

Deficit Deadlift

Biceps long head

Elevated Back Lunge

Vastus lateralisVastus medialisGluteus maximus

Triceps lateral headTriceps medial headMiddle chest

Floor Press with Chains

Triceps lateral headTriceps medial headMiddle chest

Frankenstein Squat

Vastus lateralisVastus medialisRectus femoris

Front Barbell Squat To A Bench

Vastus lateralisVastus medialisRectus femoris

Front Raise And Pullover

Front Squat Clean Grip

Vastus lateralisVastus medialisVastus intermedius

Biceps femorisLower back

Good Morning off Pins

Vastus lateralisVastus medialisGluteus maximus

Hang Clean - Below the Knees

Vastus lateralisVastus medialisGluteus maximus

Hang Snatch - Below Knees

Hanging Bar Good Morning

Heaving Snatch Balance

Vastus lateralisVastus medialisGluteus maximus

Jefferson Squats

Vastus lateralisVastus medialisGluteus maximus

Anterior deltoidVastus lateralis

Vastus lateralisVastus medialis

Triceps lateral headTriceps long head

Kneeling Jump Squat

Gluteus maximus

Gluteus maximus

Landmine Linear Jammer

Anterior deltoidMiddle chestVastus lateralis

Lying Cambered Barbell Row

Narrow Stance Squats

Vastus medialisVastus lateralisRectus femoris

Vastus lateralisVastus medialisRectus femoris

One Arm Floor Press

Triceps lateral headTriceps medial headMiddle chest

One Leg Barbell Squat

Vastus medialisVastus lateralisGluteus maximus

One-Arm Long Bar Row

One-Arm Side Deadlift

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisVastus intermedius

Triceps lateral headTriceps medial headMiddle chest

Power Clean from Blocks

Vastus lateralisVastus medialisAnterior deltoid

Biceps femorisGluteus maximusVastus lateralis

Power Snatch from Blocks

Vastus lateralisVastus medialisGluteus maximus

Anterior deltoid

Push Press - Behind the Neck

Anterior deltoidVastus lateralis

Anterior deltoid

Rack Pull with Bands

Reverse Band Bench Press

Middle chestTriceps lateral headTriceps medial head

Reverse Band Box Squat

Vastus lateralisVastus medialisGluteus maximus

Reverse Band Deadlift

Reverse Band Power Squat

Vastus lateralisVastus medialisGluteus maximus

Reverse Band Sumo Deadlift

Reverse Grip Bent-Over Rows

Reverse Triceps Bench Press

Triceps medial headTriceps lateral head

Romanian Deadlift from Deficit

Seated Barbell Military Press

Anterior deltoid

Seated Good Mornings

Single-Arm Linear Jammer

Anterior deltoid

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Snatch Deadlift

Snatch from Blocks

Vastus lateralisVastus medialisGluteus maximus

Speed Box Squat

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisGluteus maximus

Vastus lateralisVastus medialisAnterior deltoid

Vastus lateralisVastus medialisAnterior deltoid

Squat with Bands

Vastus lateralisVastus medialisGluteus maximus

Squat with Chains

Vastus lateralisVastus medialisGluteus maximus

Squat with Plate Movers

Vastus lateralisVastus medialisGluteus maximus

Standing Behind-the-Neck Press

Anterior deltoid

Standing Bradford Press

Anterior deltoid

Stiff Leg Barbell Good Morning

Stiff-Legged Barbell Deadlift

Straight Bar Bench Mid Rows

Biceps femorisSemitendinosus & semimembranosusGluteus maximus

Sumo Deadlift with Bands

Sumo Deadlift with Chains

Trap Bar Deadlift

Vastus lateralisVastus medialisGluteus maximus

Upright Barbell Row

Lateral deltoid

Weighted Jump Squat

Vastus lateralisVastus medialisGluteus maximus

Wide Stance Barbell Squat

Vastus lateralisVastus medialisGluteus maximus

Wide Stance Stiff Legs

Wide-Grip Barbell Bench Press

Wide-Grip Decline Barbell Bench Press

Wide-Grip Decline Barbell Pullover

Vastus lateralisVastus medialisGluteus maximus

Barbell Curls Lying Against An Incline

Biceps short head

Barbell Seated Calf Raise

Barbell Shrug Behind The Back

Barbell Side Bend

Close-Grip Standing Barbell Curl

Biceps short head

Forearm flexors

Incline Barbell Triceps Extension

Triceps long head

Lying Close-Grip Barbell Triceps Extension Behind The Head

Triceps long head

Lying High Bench Barbell Curl

Biceps short head

Palms-Down Wrist Curl Over A Bench

Forearm extensors

Palms-Up Barbell Wrist Curl Over A Bench

Forearm flexors

Reverse Barbell Curl

Rocking Standing Calf Raise

Medial gastrocnemiusLateral gastrocnemius

Seated Barbell Twist

Seated Close-Grip Concentration Barbell Curl

Biceps short head

Seated Palm-Up Barbell Wrist Curl

Forearm flexors

Seated Palms-Down Barbell Wrist Curl

Forearm extensors

Standing Barbell Calf Raise

Medial gastrocnemiusLateral gastrocnemius

Standing Front Barbell Raise Over Head

Anterior deltoid

Standing Overhead Barbell Triceps Extension

Triceps long head

Standing Palms-Up Barbell Behind The Back Wrist Curl

Forearm flexors

Straight Raises on Incline Bench

Anterior deltoid

Wide-Grip Standing Barbell Curl

Biceps short head

Wrist Rotations with Straight Bar

Forearm flexorsForearm extensors

Barbell Incline Bench Row

Barbell Incline Reverse-Grip Press

Barbell Lateral Lunge

Gluteus maximus

Barbell Reverse Lunge

Gluteus maximus

Barbell Thruster

Anterior deltoid

Anterior deltoid

Seated Behind-the-Neck Press

Lateral deltoid

Wide-Grip Upright Row

Lateral deltoid

Barbell Reverse-Grip Skullcrusher

Triceps long head

Barbell Seated Overhead Triceps Extension

Triceps long head

Programs with these exercises

Beginner Powerlifting Program, 3 Days

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Intermediate · 3 times a week · Gym 5-Day Body Part Split

Five sessions a week: chest, back, shoulders, legs, arms. Lots of volume for one muscle per session, then a week to recover.

Advanced · 5 times a week · Gym Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym