Embarking on a strength training journey can be both exciting and intimidating, especially for beginners. A barbell is one of the most versatile pieces of strength building equipment. In this guide, we'll explore some essential barbell exercises that are perfect for anyone new to working out.

What Is a Barbell?

There are some other types of barbells, and you can read our comprehensive Weight Bars Buyer's Guide.

Why Is Gym Form Important?

Perfecting your gym form is more important than loading the bar with heavy plates. Establishing proper form reduces the risk of injury and ensures maximum muscle engagement. You should practice with an empty barbell before adding Weight Plates.

Beginner Barbell Exercises

High Pull

This compound movement primarily targets the upper body, engaging the shoulders, traps, and upper back. Start with a shoulder-width grip on the bar, and pull it towards your chin, bringing your elbows towards the ceiling.

Standing Calf Raise

This exercise targets your calf muscles. Holding the barbell on your upper back, lift your heels as high as possible, then lower them. Calf raises can be progressed by standing with the balls of your feet on a weight plate.

Bent Over Row

A fantastic back building exercise, the bent over row emphasises the upper back, lats, and biceps. Maintaining a slight bend in your knees, hinge at the hips, and grasp the barbell in an overhand grip. Pull the bar towards your lower chest while keeping your back straight.

Romanian Deadlift (RDL)

Focusing on the posterior chain, the RDL involves a hip hinge movement. Hold the bar in front of your thighs, keeping your back straight, and hinge at the hips while lowering the bar towards the floor. RDLs contribute to hamstring strength and flexibility, whilst also strengthening the lower back and glutes.

RDL To Row

Combining the RDL and row, this exercise combines a hip hinge with a rowing motion. Perform an RDL, and transition into a row by pulling the bar towards your lower chest while keeping your back straight.

Front Grip Reverse Barbell Lunge

A variation of a lunge, the reverse barbell lunge involves stepping backward while holding the bar in a front rack position. Hold a barbell with your palms facing towards your body, hands shoulder-width apart. Lift it to shoulder level with your elbows pointed forward and your upper arms parallel with the ground. Lower your body until your back knee nearly touches the floor, then return to the starting position. This exercise targets the quadriceps, glutes, and it also improves balance.

Incorporating these foundational barbell exercises into your workout routine is a great introduction to strength training. Remember to focus on form and gradually increase weight to challenge yourself. With practice and consistency, these exercises will pave the way for enhanced strength and improved overall fitness.

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength