Barbell Exercises: Complete Movement List
Every barbell lift here, with form. Squats, hinges, presses and pulls, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress. Three to six movements in one session is plenty. If you have no barbell, pick the pattern rather than the bar and the rest of the library covers it.
33 movements below, each with an animated form guide showing the muscles worked, the setup, the execution and the mistakes that cost people progress.
01IntermediateRomanian Deadlift (RDL)Hamstrings, Glutes, Back · Barbell or Dumbbells→02IntermediateDeadliftFull Body and Posterior Chain · Barbell→03IntermediateOverhead PressShoulders, Triceps, Core · Barbell or Dumbbells→04IntermediateBarbell Back SquatLegs, Glutes, Core · Barbell + Rack→05AdvancedFront SquatQuads, Core, Upper Back · Barbell→06IntermediateBarbell Hip ThrustGlutes · Barbell + Bench→07IntermediateSumo DeadliftGlutes, Quads, Back · Barbell→08IntermediateBarbell Bench PressChest, Shoulders, Triceps · Barbell + Bench→09IntermediateBarbell RowBack, Lats, Rear Delts · Barbell→10BeginnerBarbell CurlBiceps · Barbell or EZ Bar→11AdvancedGood MorningHamstrings, Glutes, Lower Back · Barbell→12AdvancedZercher SquatQuads, Glutes, Core, Upper Back · Barbell + Pad→13AdvancedDeficit DeadliftHamstrings, Glutes, Back · Barbell + Plate to Stand On→14IntermediateIncline Barbell PressUpper Chest, Shoulders, Triceps · Barbell + Incline Bench→15IntermediateUpright Row (Wide Grip)Side Delts, Traps · Barbell or Dumbbells→16BeginnerLandmine PressShoulders, Upper Chest, Core · Barbell + Landmine/Corner→17AdvancedPendlay RowBack, Lats, Rear Delts · Barbell→18AdvancedMeadows RowLats, Upper Back · Landmine + Barbell→19IntermediateRack PullBack, Traps, Glutes · Barbell + Rack Pins→20IntermediatePreacher CurlBiceps · Preacher bench + barbell→21IntermediateClose-Grip Bench PressTriceps, Chest, Shoulders · Barbell + bench→22IntermediateReverse CurlBrachioradialis, Forearms, Biceps · Barbell→23AdvancedJM PressTriceps · Barbell + bench→24AdvancedHigh Rack PullTraps, Back, Glutes · Barbell + rack→25AdvancedSeal RowBack, Rear Delts · Bench + barbell→26IntermediateLandmine RowBack, Lats · Landmine + barbell→27IntermediateDecline Bench PressChest, Triceps · Barbell + decline bench→28AdvancedZ-PressShoulders, Core · Barbell or dumbbells→29IntermediateDrag CurlBiceps · Barbell→30IntermediateSingle-Arm Landmine PressShoulders, Chest, Core · Landmine + barbell→31AdvancedBarbell Hack SquatQuads, Glutes · Barbell→32BeginnerLandmine SquatQuads, Glutes, Core · Landmine + barbell→33AdvancedSuitcase DeadliftCore, Obliques, Grip, Legs · Barbell or dumbbell→Want these organised into a program?
A list is not a plan. Coaching turns these movements into a schedule built around your equipment, your time and your injury history.
Common Questions
How many of these should I do in one session?
Three to six movements is plenty. Beyond that the quality of the last few drops, and quality drives adaptation.
Do I need all this equipment?
No. Pick the movements matching what you have. The pattern matters far more than the implement.
How do I choose which ones to do?
One movement per pattern (a push, a pull, a squat, a hinge) before adding isolation work. That covers the body with the fewest exercises.
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