Maximize Your Muscle Growth with These Advanced Barbell Techniques

Barbell exercises are some of the most effective strength-training exercises you can do to build muscle and increase overall body strength.

Barbell exercises target specific muscle groups and sees results in a shorter amount of time than with other forms of training.

Here are the best powerful beginner barbell workouts to get stronger:

Best Beginner Barbell Workout for Mass

Barbell Back Exercises

1. Deadlifts

Deadlift is a strength-building exercise that requires lifting a barbell from the ground to a standing position.

Deadlifts are one of the most effective exercises for building total-body strength, especially in the lower body and back muscles.

Variation of Deadlifts

1. Standard Deadlift
2. Sumo deadlift
3. Conventional deadlift
4. Trap bar deadlift

Benefits of Deadlift

1. Full-body workout
2. Burn maximum calories
3. Improved posture
4. Improved grip strength
5. Help boost metabolism
6. Prevent injury
7. Improved athletic performance

How to Do the Deadlift

• Stand with your feet shoulder-width apart, bend, and grip the bar shoulder-width apart.
• Keep your chest up and back straight as you lift the barbell off the ground, using your legs and back muscles to pull the weight up.
• Hold for 1 second and lower the bar back down to the ground.
• Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Lower back muscles (Erector Spinae)
2. Butt muscles (Glutes)
3. Back of the thigh muscles (Hamstring)
4. Front of the thigh muscles (Quadriceps)
5. Calf muscles (Gastrocnemius and the Soleus)
6. Upper back muscles (Trapezius)
7. Upper back muscles (Rhomboids)
8. Upper back muscles (Latissimus dorsi)
9. Core Muscles (Abdominis)

2. Barbell Bent-Over Rows

Bent-over rows are a weight training exercise that helps builds upper back strength, especially in your upper and middle back, shoulder, and arm.

Benefits of Barbell Bent Over Rows

1. Build upper back strength
2. Improved posture
3. Improved grip strength
4. Increased strength
5. Prevent injury

How to Do the Barbell Bent Over Rows

• Stand with your feet shoulder-width apart, and grip the barbell with your hands slightly wider than shoulder-width apart.
• Bend forward at the hips and slightly bend your knees, then pull the barbell towards the ground until your elbows are straight.
• Then, pull the barbell towards your belly.
• Lower the bar back down to the starting position.
• Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Upper back muscles (Trapezius)
2. Upper back muscles (Rhomboids)
3. Lats (Latissimus Dorsi)
4. Biceps Muscles
5. Forearm Muscles

3. Barbell T-Bar Row

The barbell T-bar row is a weight training exercise that targets the muscles of the upper and middle back, as well as the shoulders and arms.

Benefits of T-Bar Row

1. Improved back strength
2. Improved posture
3. Increased grip strength
4. Works on multiple muscles

How to Do the T-Bar Row

1. Take an empty barbell and place it in the T-bar row attachment.
2. Add weights to the end of the barbell.
3. Start by bending over at the hips at about a 45-degree angle.
4. Hold a V-shaped handle and place it beneath the bar.
5. Pull the barbell until it touches your chest.
6. Hold for a second and lower to the starting position.
7. Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Middle and lower back muscles (Trapezius)
2. Upper back muscles (Rhomboids)
3. Upper back muscles (Latissimus dorsi)

Also Read: The Benefits of Foam Rolling

Barbell Leg Exercise

4. Barbell Squats

Squats are another powerful barbell exercise that can help you build lower body strength, especially in your quads, hamstrings, and glutes.

Barbell squats are known to be a compound exercise because it works on multiple muscles at once majorly quadriceps, hamstring, glutes, and core muscles.

Benefits of Barbell Squats

1. Build leg strength
2. Improve core stability
3. Improved bone density
4. Burn calories
5. Increased growth hormone

How to Do the Barbell Squats

• Stand with your feet shoulder-width apart, and grip the barbell with your hands slightly wider than shoulder-width apart.
• Keeping your chest up and your back straight
• Squat down until your thighs are parallel to the ground, then push back up to the starting position.
• Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Lower back muscles (Erector Spinae)
2. Front of the Thigh (Quadriceps)
3. Butt muscles (Glutes)
4. Back of the thigh muscles (Hamstring)
5. Calf muscles (Gastrocnemius and the Soleus)
6. Core Muscles (Abdominis)

5. Barbell Romanian Deadlift

The barbell Romanian deadlift also known as the RDL is an exercise that mainly targets the hamstrings and glutes.

Benefits of Romanian Deadlift

1. Build hamstring, glutes, and lower back
2. Burn calories
3. Boost metabolism
4. Improved posture
5. Improved performance

How to Do the Romanian Deadlift

1. Stand with your feet shoulder-width apart and place a barbell in front of you.
2. Slightly bend your knees and lean forward at your hips, keeping your back straight and your chest up.
3. Hold the barbell with an overhand grip and lift it up to hip level, keeping your arms straight.
4. Keeping your knees slightly bent, slowly lower the barbell by pushing your hips back until you feel a stretch in your hamstrings.
5. Hold for a second at the bottom of the movement, then return to the starting position by standing up straight and squeezing your glutes.
6. Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Back of the thigh muscles (Hamstrings)
2. Butt muscles (Glutes)
3. Lower Back Muscles (Erector Spinae)
4. Core Muscles (Abs & Oblique)

6. Barbell Hip Thrust

The barbell hip thrust is an excellent and effective exercise in order to build the glutes and hamstrings.

Benefits of Hip Thrust

1. Develop glutes
2. Improved posture
3. Increased muscles size
4. Improved lower body strength

How to Do the Hip Thrust

1. Begin by sitting on the ground with your back against a bench and a barbell on the floor in front of you.
2. Position yourself so that your upper back is resting on the bench and your feet are flat on the floor, hip-width apart.
3. Roll the barbell toward your hips, engage your core and glutes, and lift the barbell by pushing your hips upward until your body is in a straight line from your knees to your shoulders.
4. Hold at the top for a second, then slowly lower the barbell back down to the starting position.
5. Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Butt muscles (Glutes)
2. Back of the thigh muscles (Hamstrings)
3. Front of the Thigh (Quadriceps)

7. Barbell Lunges

Barbell lunges are a popular strength-training exercise that targets the legs and glutes.

Benefits of Barbell Lunges

1. Improved balanced and stability
2. Improved leg strength
3. Increased muscle mass

How to Do the Barbell Lunges

1. Standing up straight with your feet shoulder-width apart, and place the barbell on your shoulders.
2. Take one leg forward and another leg backward, and lower your body by bending both knees until your front thigh is parallel to the ground.
3. Push through your front heel to stand back up to the starting position.
4. Repeat the lunge with your other leg, and repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Butt muscles (Glutes)
2. Back of the thigh muscles (Hamstrings)
3. Front of the Thigh (Quadriceps)
4. Calf muscles (Gastrocnemius and the Soleus)

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Barbell Chest Exercise

8. Barbell Bench Press

The bench press is a classic barbell exercise for building upper body strength, especially in your chest, shoulders, and triceps. Barbell bench press is considered an effective compound exercise that engages various muscle groups at once.

Benefits of Barbell Bench Press

1. Build upper body strength
2. Increased muscle mass
3. Improved bone density
4. Burn calories
5. Boost metabolism
6. Improved performance

How to Do the Barbell Bench Press

• Lie down on a bench with your feet flat on the ground and grip the barbell with your hands slightly wider than shoulder-width apart.
• Lower the bar down to your chest, then push it back up to the starting position.
• Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Chest muscles (Pectoralis Major)
2. Back of the upper arm (Triceps Brachii)
3. Front of the Shoulder (Anterior Deltoids)

Barbell Biceps Exercise

9. Barbell Biceps Curl

The barbell biceps curl is a popular exercise used to build strength and muscle mass in the biceps muscles of the upper arms.

Benefits of Barbell Biceps Curl

1. Build arm size
2. Improved grip strength
3. Increased forearm strength

How to Do the Barbell Biceps Curl

1. Stand straight with chest up and shoulder pulled back
2. Hold the barbell slightly wider than hip-width, with palms facing away from the body.
3. Pull the barbell toward your chest and hold for 1 second.
4. Feel the contraction and return to the starting position.
5. Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Upper Arm (Biceps Brachii)

Barbell Triceps Exercise

10. Barbell Skull Crusher

The barbell skull crusher, also known as the lying triceps extension, Skull crusher is an exercise that primarily targets the triceps muscles of the upper arm.

Benefits of Barbell Skull Crusher

1. Improved triceps strength
2. Increased range of motion
3. Prevent injury

How to Do the Barbell Skull Crusher

1. Lie on the flat bench with your back and feet touching the ground. Grip the barbell rod with your hands about shoulder-width apart.
2. Now, extend the barbell until your elbow is straight.
3. Lower the barbell rod near your forehead.
4. Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Triceps (Triceps Brachii Muscle)

Also Read: HIIT Benefits for Muscles Building and Fat Crying

Shoulder Barbell Exercise

11. Barbell Overhead Press

The overhead press is a great exercise for building upper body strength, especially in your shoulders and triceps. This exercise offers various benefits.

Benefits of Barbell Overhead Press

1. Build shoulder strength
2. Improved upper body strength & size
3. Improved bone density
4. Burn calories

How to Do the Barbell Overhead Press

• Stand with your feet shoulder-width apart and grip the barbell with your hands slightly wider than shoulder-width apart.
• Lift the barbell up to your shoulders, then push it up overhead until your arms are fully extended.
• Lower the bar back down parallel to your shoulders.
• Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Shoulder (Deltoids, Front Head, Side Head)
2. Triceps
3. Upper Chest

12. Barbell Shrugs

Barbell shrugs are a popular strength training exercise that targets the trapezius muscles in the upper back and neck.

Benefits of Barbell Squats

1. Improved shoulder strength and stability
2. Improved posture
3. Improved grip strength
4. Increased strength in the upper back and neck muscles

How to Do the Barbell Shrugs

1. Stand straight with chest up and back straight, and grab the barbell rod slightly wider than shoulder width.
2. Slightly bend forward, and begin the movement by pushing your shoulder upwards.
3. Hold for a second and feel the contraction.
4. Now, slowly lower the shoulder to the starting position.
5. Repeat for 12 – 14 repetitions for 4 sets.

Target Muscles

1. Upper back muscles (Trapezius)
2. Upper back muscles (Rhomboids)

13. Barbell Clean and Jerk

The barbell exercise named Clean and Jerk is a weightlifting exercise that involves two different movements: the clean and the jerk.

In clean: The lifter pulls the barbell from the ground to their shoulders in a fast motion.

In the jerk: The lifter moves the barbell overhead in a fast motion.

Benefits of Barbell Clean and Jerk

1. Enhances coordination and balance
2. Build shoulder strength and muscle mass
3. Increased bone density

Target Muscles

1. Butt muscles (Glutes)
2. Back of the thigh muscles (Hamstrings)
3. Front of the Thigh (Quadriceps)
4. Back (Trapezius, Rhomboids, Lats),
5. Shoulders (Deltoids)
6. Arms (Biceps, Triceps)

Conclusion – Beginner Barbell Workout

These 13 barbell exercises can help you build total-body strength and achieve your fitness goals.

As always, it’s important to use proper form and technique to avoid injury and maximize your results.