Exercises Performed With Barbells

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If you don’t want to go to the gym for some reason, don’t sweat it. There are a million ways you can exercise effectively right in your garage. You just need the basic equipment – a dumbbell, a barbell, and a mat. You may also require a bench for exercising. There are barbell exercises that will work on every muscle group of your body. This article lists the most important exercises that you can perform using only a barbell.

Using free weights has an added advantage over working out on machines. Machines are expensive and need a lot of space to be placed. Barbells on the other hand are extremely cheap and exercising with them does not require much space. Also, exercising with barbells will help in working on your stabilizer muscles as well. This is something that is not possible with machines. Machines usually work on specific muscles. Free weights work on the entire body in one way or other.

Always practice safety while exercising with barbells. Barbells are extremely heavy and they may injure you severely if you do not handle them carefully. It is very important not to cheat on the proper form of the exercise in an attempt to lift higher weights or do more repetitions. Also, do not bend your knees or sway your arms sideways in an attempt to get through more number of repetitions. As a final measure, make sure that someone is around when you are exercising.

Here is a list of the exercises you can perform using only a barbell:

  1. Barbell trunk rotation: This exercise works on your upper abdomen and oblique muscles. You need a bench for this exercise. Sit on the bench with your back straight. Hold the barbell in a wide grip position and place it behind your head. Now, slowly rotate the barbell from one side to another. When you reach your original position, take a small pause. Repeat this exercise at least 15 times for each side.
  2. Barbell side bend: Stand with your feet stretched apart and your back straight. Now, place the barbell behind your head and hold it in a wide grip position. Now, bend sideways and hold the position for some time. Now, come back to middle position and bend to the other side. Perform about 10 repetitions of the exercise for each time. Remember to keep your back straight in the entire duration of the exercise.
  3. Bench press: You need a bench for this exercise. Start by lying down on your back. Hold the barbell with both your hands. Keep a little distance between your hands and your feet should be placed firmly on the ground. Slowly push the barbell up until your arms become straight. Your elbows should not get locked. After a little while, slowly bring it back downwards. Inhale and exhale deeply during the entire exercise. You can even do this exercise by holding the dumbbell in a close grip or a wide grip. Instead of using a straight bench, you can even use an inclined or declined bench. Perform 10-15 repetitions of this exercise in 2 sets.
  4. Barbell pullover: You need a straight bench for this exercise. Lie down on your back on the bench and keep the barbell placed at the end closer to your head. Now, hold the barbell and bring it to your chest. Keep your elbows bent while you are lifting the barbell upwards. Hold the barbell near your chest for some time, then exhale and take it back to its original position. You can even keep your arms straight instead of keeping them bent. Perform 2 sets of 10-12 repetitions of this exercise.
  5. Barbell upright row: Start by standing straight with your feet stretched apart. Hold the barbell firmly with little distance between your hands. Now, raise the barbell until it comes to your chest level and hold it for some time. Slowly, take the barbell back to its original position. Do not use momentum or jerk in an attempt to lift the barbell. Repeat this exercise in 2 sets of 10-12 repetitions.
  6. Military press: Start by sitting on a bench with your back straight. Hold the barbell in front of your neck. Slowly, raise the barbell over your head without locking your elbows. Hold it in this position for some time, and then slowly bring it back. Do not jerk in order to lift weight. Keep your back straight throughout the entire exercise. Perform 2 sets of 10-12 repetitions of this exercise. You can even perform this exercise by standing. You can even keep the barbell behind your neck and do this exercise.
  7. Barbell front deltoid raise: Stand straight with your feet stretched apart. Hold the barbell in front in your thighs and keep your arms at a wide grip. Slowly raise the barbell upwards as far as your arms will allow. Hold it in this position for some time, and then slowly take it back to the original position. Repeat this exercise 10-12 times in 2 sets.
  8. Barbell rear deltoid raise: You need a bench for this exercise. Lie down on the bench on your stomach. Keep the barbell near your head. Hold the barbell and lift it upwards with your arm till your arms become parallel to the ground. Hold the barbell in this position for some time, and then bring it to the original Adonis Golden Ratio position. Repeat this exercise 10-12 times in 2 sets.
  9. Barbell push press: Stand up with your back straight and hold the barbell in front of your neck. Keep your knees slightly bent. Take a deep breath and push the barbell upwards without bending your elbows. Hold it in this position for some time, and then bring the barbell back to its original position by slightly bending your knees. Inhale and exhale during the entire exercise. Repeat this exercise in 2 sets of 10-12 repetitions.
  10. Barbell squats: Stand and place the barbell behind your neck. Slowly bend downwards and make your thighs parallel to the ground. Hold this position for some time, and then push yourself back upwards. Keep your back straight during the entire exercise. Perform 2 sets of 10-15 repetitions of this exercise.

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