Barbell exercises

Barbell exercises in the Fitness Coach catalogue: 121 exercises. Mostly for: Legs, Glutes, Quads.

  • Core · Beginner

    Barbell Standing Twist (Partial Range)

    A standing trunk-rotation exercise with a barbell supported across the upper back. This version shows a smaller controlled turn than the related full-range demonstration. It can be the easier variation of this pair while still requiring a steady stance and controlled movement.

  • Chest · Intermediate

    Barbell Larsen Press (Elbows Out)

    A bench-press variation performed without pushing through the feet. In this demonstration the bar travels toward a higher point on the chest while the elbows move farther out from the torso than in the related tucked-elbow press. The trunk remains stable on the bench.

  • Back · Intermediate

    Barbell Bent-Over Row (More Upright Torso)

    A barbell pulling exercise performed from a hip hinge. This variation keeps the torso more upright than the related near-horizontal row while the back and elbow flexors move the bar. The trunk holds a consistent hinged position through each repetition.

  • Legs · Intermediate

    Barbell Plie Squat

    A barbell squat with a particularly wide stance and outward-directed knees. The demonstrated version uses a wider stance and a more outward knee path than the separate Barbell Sumo Squat variation. The quadriceps, glutes and hip adductors work together to raise the body against the load.

  • Legs · Beginner

    Barbell Step-Up (Floor Start)

    A lower-body strength exercise with a barbell across the upper back and a raised bench. Both feet return to the floor between repetitions, unlike the variation with the working foot kept on the bench. The quadriceps and glutes drive the ascent, while the trunk and pelvis control balance.

  • Glutes · Advanced

    Barbell Rack Pull (Straighter Knees)

    A partial deadlift from rack supports with less knee bend than the bent-knee variation. Hip extension drives the lift, while the back, trunk and grip support the barbell. The more extended knee position distinguishes this variation without requiring the knees to be locked.

  • Legs · Intermediate

    Barbell Hack Squat (Shallower Range)

    A free-weight squat with the bar held behind the legs and a reduced depth relative to the deeper-range demonstration.

  • Chest · Intermediate

    Wide-Grip Barbell Bench Press

    A horizontal press on a flat bench with wider hand spacing than a medium-grip bench press. It trains the chest, anterior deltoids, and triceps, with a distinct shoulder position and bar path associated with the wider grip.

  • Chest · Intermediate

    Medium-Grip Barbell Bench Press

    A horizontal barbell press performed with the hands around shoulder width. It provides a balanced chest-and-triceps pressing variation between close- and wide-grip bench press setups.

  • Legs · Intermediate

    Barbell Bulgarian Squat

    A unilateral lower-body exercise with the rear foot elevated on a bench and a barbell across the upper back, building single-leg strength, balance, and quad and glute development.

  • Legs · Advanced

    Barbell Overhead Squat

    An advanced full-body squat variation with the barbell held overhead. It combines lower-body strength with shoulder mobility, trunk stability, balance, and coordination.

  • Abs · Beginner

    Seated Barbell Twist

    The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.

  • Shoulders · Intermediate

    Seated Barbell Shoulder Press

    A compound exercise targeting the deltoid muscles, particularly the anterior deltoids, while also engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for greater focus on shoulder strength and hypertrophy.

  • Shoulders · Intermediate

    Barbell Rear Delt Raise

    A bent-over shoulder isolation exercise that emphasizes the rear deltoids. The position also requires controlled support from the upper back and trunk.

  • Shoulders · Intermediate

    Tsunami Overhead Press

    A variation of the traditional overhead press, utilizing a flexible barbell known as the Tsunami Bar. This exercise targets the shoulders, triceps, and upper chest while engaging stabilizing muscles due to the bar's oscillating nature. It enhances strength, stability, and coordination.

  • Biceps · Intermediate

    Barbell Wall Curl

    An isolation exercise targeting the biceps brachii. By performing the curl against a wall, it minimizes body momentum and focuses on strict form, enhancing muscle engagement and growth.

  • Glutes · Beginner

    Seated Good Morning

    A compound exercise targeting the lower back, glutes, and hamstrings. It involves bending at the hips while maintaining a straight back, performed while seated to isolate the posterior chain muscles more effectively.

  • Legs · Intermediate

    Cyclist Squat

    A variation of the traditional squat that emphasizes the quadriceps by altering the foot positioning and range of motion.

  • Glutes · Intermediate

    Deadlift from Blocks

    A variation of the conventional deadlift where the barbell is elevated on blocks, reducing the range of motion.

  • Back · Intermediate

    Barbell Incline Wide Grip Row

    A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and rear deltoids. It also engages the biceps and forearms as secondary muscles. This exercise is performed on an incline bench to emphasize the upper portion of the back.

  • Legs · Intermediate

    Bench Front Squat

    A compound lower body exercise that targets the quadriceps, glutes, and core. It involves performing a front squat with the added stability of a bench to guide depth and form. This variation is particularly useful for beginners or those working on improving squat depth and technique.

  • Chest · Intermediate

    Barbell Bench Press

    A compound horizontal pressing exercise performed with a barbell on a flat bench. It primarily develops the chest, triceps, and front shoulders.

  • Forearms · Beginner

    Barbell Wrist Curl

    An isolation forearm exercise that targets the wrist flexors with a barbell. It develops wrist-flexion strength and complements reverse wrist curls for balanced forearm work.

  • Back · Intermediate

    Close Grip Landmine Row

    A compound exercise targeting the upper back, specifically the rhomboids, trapezius, and latissimus dorsi, while also engaging the biceps and forearms.