Barbell exercises

Barbell: 200+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

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What the barbell is for

The barbell is the most loadable tool in the gym. Both hands share one bar, so you can lift the heaviest weights and add them in small, precise steps. It is the backbone of the big strength lifts: squats, deadlifts, bench presses, overhead presses and rows.

Technique and safety

Learn each lift with a light bar first, ideally with coaching or video feedback, and add weight gradually. Use collars on the plates, set safety pins or spotter arms for squats and bench presses, and keep the bar close to the body in every pull.

Five to start with

  1. 1
    IntermediateBarbell Back Squat (High-Bar)

    The main lower-body strength lift.

  2. 2
    IntermediateBarbell Bench Press

    The standard heavy press for the chest, shoulders and triceps.

  3. 3
    IntermediateBarbell Romanian Deadlift

    A hinge for the hamstrings and glutes, easier to learn than the full deadlift.

  4. 4
    IntermediateBarbell Bent-Over Row

    The heavy row for the whole back.

  5. 5
    IntermediateStanding Barbell Overhead Press

    Strict overhead pressing with the whole body bracing.

All 200+ barbell exercises