Barbell exercises are weight-training exercises that involve lifting heavy weights loaded onto a barbell. The weight is delivered by weight plates, which come in increments, allowing you to work your way up to lifting heavier weights. Dedicated lifters may choose to purchase a squat rack or bench press to practice barbell workouts in their home gym, but most gyms will already have all the equipment you need to start incorporating barbell exercises into your workout routine.

There are several notable benefits to practicing barbell exercises.

1. __Barbell exercises build strength throughout your body__. Barbell exercises are effective exercises for building muscle mass throughout your entire body. Barbell exercises are a great choice for anyone looking to strengthen their lats, pecs, quads, and more.
2. __Barbell exercises can help improve your athletic performance__. Barbell exercises build muscle in the upper and lower body, helping add power and speed to a wide range of athletic activities. 
3. __Barbell exercises can help improve your posture__. When practiced with proper form, barbell exercises can help build strength in your stabilizer muscle groups, helping you stand up tall and keep your back straight.
Consider some of the best barbell exercises for building full-body strength.

1. __Barbell bench press__: Perform [bench presses](https://www.masterclass.com/articles/bench-press-exercise-guide) by lying on your back on a flat bench with your eyes aligned directly underneath a weighted barbell. Grab the barbell with a shoulder-width grip and unrack it carefully. Lower the barbell towards the middle of your chest just above your sternum and then lift it again.
2. __Barbell back squat__: Perform [back squats](https://www.masterclass.com/articles/back-squat-exercise-guide) by standing with your feet shoulder-width apart. Unrack a weighted barbell, holding it on your upper back. Keep your chest up as you hinge your hips and knees to lower your body into a squat position.
3. __Front squat__: A [front squat](https://www.masterclass.com/articles/front-squat-guide) is a compound exercise that activates muscles throughout your body. It is also known as a barbell front squat. Perform front squats by standing with your feet shoulder-width apart. Lift a barbell and hold it in a rack position in front of your shoulders. Keep your torso in an upright position and engage your core as you lower your body into a squat position. With proper squat form, front squats can increase your core strength and quad strength. For an easier variation, use a kettlebell or a pair of dumbbells rather than a weighted barbell.
4. __Barbell deadlift__: A [deadlift](https://www.masterclass.com/articles/deadlift-guide) is a strength-training exercise characterized by lifting a barbell with a hip hinge movement pattern. Deadlifting is a type of compound exercise, meaning it engages multiple muscle groups at once. In particular, deadlifts work the posterior chain, a group of muscles that includes the glutes, lower back muscles, trapezius, hamstrings, and the erector spinae muscles.
5. __Sumo deadlift__: The [sumo deadlift](https://www.masterclass.com/articles/sumo-deadlift-guide) is a variation of the conventional deadlift with a wider stance and a shorter range of motion. The benefits of the sumo deadlift include the strengthening of your quadriceps, hamstrings, and glutes, as well as lessening pressure on your lumbar spine. For some lifters, the wider stance of the sumo deadlift variation allows for heavier weight on the barbell.
6. __Barbell row__: The [barbell row](https://www.masterclass.com/articles/barbell-row-guide), also known as the barbell bent-over row, is a full-body compound exercise that works multiple muscle groups in your body, including the lower back, upper back, legs, and arms. In particular, the barbell row works several muscles in your back, including the latissimus dorsi, the infraspinatus muscle, the rhomboids, the erector spinae muscles, and the posterior deltoid muscles (also called the rear delts). The barbell row is more than simply a back exercise; it also works your triceps, hamstrings, and glutes.
7. __Barbell lunge__: [Barbell lunges](https://www.masterclass.com/articles/barbell-lunge-exercise-guide) are a weighted variation of the forward lunge, a bodyweight exercise that involves stepping forward and lowering yourself until your front leg and back leg are both bent at a roughly 90-degree angle. Barbell lunges are a great supplementary exercise to other lower-body exercises such as deadlifts, walking lunges, reverse lunges, lateral lunges, and split squats.
8. __Barbell overhead press__: A [barbell overhead press](https://www.masterclass.com/articles/barbell-overhead-press-guide), also known as a barbell shoulder press or a standing barbell overhead press, is a compound exercise that works muscle groups throughout your upper body and lower body. Perform barbell overhead presses by standing in front of a weighted barbell. Unrack the barbell and hold it on your upper chest and front shoulders. Lift the bar overhead and slowly lower it again. Repeat this movement for the desired amount of repetitions.
9. __Good morning__: The [good morning exercise](https://www.masterclass.com/articles/good-morning-exercise-guide) is a weightlifting exercise that activates muscle groups across your whole body. Perform good morning exercises by standing with your feet shoulder-width apart. Unrack a weighted barbell and rest it on your upper back using a similar bar position as a back squat. Take a deep breath, engage your core, and hinge your hips backward. After lowering your upper body, hinge forward and return to a standing position.
10. __Clean and jerk__: The [clean and jerk](https://www.masterclass.com/articles/clean-and-jerk-exercise-guide) is one of two official lifts in the sport of Olympic lifting. The other Olympic lift is the snatch. To perform the clean and jerk, start in the standing position with your feet hip-width apart. Squat down to lift the barbell off the floor and lift it to a front rack position. Raise the bar overhead with a range of motion similar to that of a push press.
11. __Barbell snatch__: Perform the [barbell snatch](https://www.masterclass.com/articles/olympic-lifts-guide) with one explosive movement as you lift a weighted barbell from the floor to above your head while lowering your body into a full squat position. With proper form, Olympic lifts provide a full-body workout that activates muscle groups across your body—including the glutes, quads, hamstrings, delts, triceps, and lower-back muscles.
If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.
Throw on some athleisure, fire up a [MasterClass Annual Membership](https://www.masterclass.com), and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and *GQ* fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.
You don't have to be a bodybuilder or powerlifter to practice barbell exercises. All you need is the right equipment, patience, and dedication.

You don't have to be a bodybuilder or powerlifter to practice barbell exercises. All you need is the right equipment, patience, and dedication.

11 Barbell Exercises: Benefits of Doing Barbell Exercises

Barbell exercises are weight-training exercises that involve lifting heavy weights loaded onto a barbell. The weight is delivered by weight plates, which come in increments, allowing you to work your way up to lifting heavier weights. Dedicated lifters may choose to purchase a squat rack or bench press to practice barbell workouts in their home gym, but most gyms will already have all the equipment you need to start incorporating barbell exercises into your workout routine.

What Are Barbell Exercises? 

There are several notable benefits to practicing barbell exercises.<ol class="mc-m-4"><li class="mc-my-4"> 1. Barbell exercises build strength throughout your body. Barbell exercises are effective exercises for building muscle mass throughout your entire body. Barbell exercises are a great choice for anyone looking to strengthen their lats, pecs, quads, and more. </li><li class="mc-my-4"> 2. Barbell exercises can help improve your athletic performance. Barbell exercises build muscle in the upper and lower body, helping add power and speed to a wide range of athletic activities. </li><li class="mc-my-4"> 3. Barbell exercises can help improve your posture. When practiced with proper form, barbell exercises can help build strength in your stabilizer muscle groups, helping you stand up tall and keep your back straight. </li></ol>

3 Benefits of Doing Barbell Exercises 

Consider some of the best barbell exercises for building full-body strength.<ol class="mc-m-4"><li class="mc-my-4"> 1. Barbell bench press: Perform <a href='https://www.masterclass.com/articles/bench-press-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/bench-press-exercise-guide","linkCopy":"bench presses","category":null}'>bench presses</a> by lying on your back on a flat bench with your eyes aligned directly underneath a weighted barbell. Grab the barbell with a shoulder-width grip and unrack it carefully. Lower the barbell towards the middle of your chest just above your sternum and then lift it again. </li><li class="mc-my-4"> 2. Barbell back squat: Perform <a href='https://www.masterclass.com/articles/back-squat-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/back-squat-exercise-guide","linkCopy":"back squats","category":null}'>back squats</a> by standing with your feet shoulder-width apart. Unrack a weighted barbell, holding it on your upper back. Keep your chest up as you hinge your hips and knees to lower your body into a squat position. </li><li class="mc-my-4"> 3. Front squat: A <a href='https://www.masterclass.com/articles/front-squat-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/front-squat-guide","linkCopy":"front squat","category":null}'>front squat</a> is a compound exercise that activates muscles throughout your body. It is also known as a barbell front squat. Perform front squats by standing with your feet shoulder-width apart. Lift a barbell and hold it in a rack position in front of your shoulders. Keep your torso in an upright position and engage your core as you lower your body into a squat position. With proper squat form, front squats can increase your core strength and quad strength. For an easier variation, use a kettlebell or a pair of dumbbells rather than a weighted barbell. </li><li class="mc-my-4"> 4. Barbell deadlift: A <a href='https://www.masterclass.com/articles/deadlift-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/deadlift-guide","linkCopy":"deadlift","category":null}'>deadlift</a> is a strength-training exercise characterized by lifting a barbell with a hip hinge movement pattern. Deadlifting is a type of compound exercise, meaning it engages multiple muscle groups at once. In particular, deadlifts work the posterior chain, a group of muscles that includes the glutes, lower back muscles, trapezius, hamstrings, and the erector spinae muscles. </li><li class="mc-my-4"> 5. Sumo deadlift: The <a href='https://www.masterclass.com/articles/sumo-deadlift-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/sumo-deadlift-guide","linkCopy":"sumo deadlift","category":null}'>sumo deadlift</a> is a variation of the conventional deadlift with a wider stance and a shorter range of motion. The benefits of the sumo deadlift include the strengthening of your quadriceps, hamstrings, and glutes, as well as lessening pressure on your lumbar spine. For some lifters, the wider stance of the sumo deadlift variation allows for heavier weight on the barbell. </li><li class="mc-my-4"> 6. Barbell row: The <a href='https://www.masterclass.com/articles/barbell-row-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/barbell-row-guide","linkCopy":"barbell row","category":null}'>barbell row</a>, also known as the barbell bent-over row, is a full-body compound exercise that works multiple muscle groups in your body, including the lower back, upper back, legs, and arms. In particular, the barbell row works several muscles in your back, including the latissimus dorsi, the infraspinatus muscle, the rhomboids, the erector spinae muscles, and the posterior deltoid muscles (also called the rear delts). The barbell row is more than simply a back exercise; it also works your triceps, hamstrings, and glutes. </li><li class="mc-my-4"> 7. Barbell lunge: <a href='https://www.masterclass.com/articles/barbell-lunge-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/barbell-lunge-exercise-guide","linkCopy":"Barbell lunges","category":null}'>Barbell lunges</a> are a weighted variation of the forward lunge, a bodyweight exercise that involves stepping forward and lowering yourself until your front leg and back leg are both bent at a roughly 90-degree angle. Barbell lunges are a great supplementary exercise to other lower-body exercises such as deadlifts, walking lunges, reverse lunges, lateral lunges, and split squats. </li><li class="mc-my-4"> 8. Barbell overhead press: A <a href='https://www.masterclass.com/articles/barbell-overhead-press-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/barbell-overhead-press-guide","linkCopy":"barbell overhead press","category":null}'>barbell overhead press</a>, also known as a barbell shoulder press or a standing barbell overhead press, is a compound exercise that works muscle groups throughout your upper body and lower body. Perform barbell overhead presses by standing in front of a weighted barbell. Unrack the barbell and hold it on your upper chest and front shoulders. Lift the bar overhead and slowly lower it again. Repeat this movement for the desired amount of repetitions. </li><li class="mc-my-4"> 9. Good morning: The <a href='https://www.masterclass.com/articles/good-morning-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/good-morning-exercise-guide","linkCopy":"good morning exercise","category":null}'>good morning exercise</a> is a weightlifting exercise that activates muscle groups across your whole body. Perform good morning exercises by standing with your feet shoulder-width apart. Unrack a weighted barbell and rest it on your upper back using a similar bar position as a back squat. Take a deep breath, engage your core, and hinge your hips backward. After lowering your upper body, hinge forward and return to a standing position. </li><li class="mc-my-4"> 10. Clean and jerk: The <a href='https://www.masterclass.com/articles/clean-and-jerk-exercise-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/clean-and-jerk-exercise-guide","linkCopy":"clean and jerk","category":null}'>clean and jerk</a> is one of two official lifts in the sport of Olympic lifting. The other Olympic lift is the snatch. To perform the clean and jerk, start in the standing position with your feet hip-width apart. Squat down to lift the barbell off the floor and lift it to a front rack position. Raise the bar overhead with a range of motion similar to that of a push press. </li><li class="mc-my-4"> 11. Barbell snatch: Perform the <a href='https://www.masterclass.com/articles/olympic-lifts-guide' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com/articles/olympic-lifts-guide","linkCopy":"barbell snatch","category":null}'>barbell snatch</a> with one explosive movement as you lift a weighted barbell from the floor to above your head while lowering your body into a full squat position. With proper form, Olympic lifts provide a full-body workout that activates muscle groups across your body—including the glutes, quads, hamstrings, delts, triceps, and lower-back muscles. </li></ol>

11 Barbell Exercises 

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

How to Work Out Safely and Avoid Injury

Throw on some athleisure, fire up a <a href='https://www.masterclass.com' target='_self' class='mc-text--link' data-mc-segment-trigger='true' data-mc-segment-event-type='Article Page Click' data-event-obj='{"textTag":"p","href":"https://www.masterclass.com","linkCopy":"MasterClass Annual Membership","category":null}'>MasterClass Annual Membership</a>, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.

Want to Dive Deeper Into Your Wellness Journey?

You don&#39;t have to be a bodybuilder or powerlifter to practice barbell exercises. All you need is the right equipment, patience, and dedication.

You don't have to be a bodybuilder or powerlifter to practice barbell exercises. All you need is the right equipment, patience, and dedication.
