Your Cart is Empty
Barbells are a staple of gym equipment. They offer a great way to build strength, improve balance and stability, and vary your workout routine. While most people associate barbells with traditional exercises like squats and bench presses, there’s much more to them than that. By getting creative with how you use them, you can unlock their full potential for a wide range of exercises, including some unconventional ones.
Shop The Collection: BarbellsIn this article, we’ll explore some of the unique ways you can use barbells to mix up your workouts, add variety, and challenge yourself. We’ll look at both standing and lying exercises and discuss the benefits of each.
Shop The Gear: CAP Barbell Olympic Chrome Bar, 7-ft, $163.99 USD
Standing exercises using barbells are great for working your core muscles, improving balance, and building overall strength. Here are some examples of standing exercises you can incorporate into your routine:
Shop The Collection: Weight PlatesThis is a classic exercise for building strength in the shoulders, chest, and triceps. To do it, stand with your feet hip-width apart and hold a barbell at shoulder level, palms facing forwards. Push the barbell up towards the ceiling until your arms are fully extended above your head. Lower the barbell back down and repeat for the desired number of reps.
Shop The Gear: CAP Barbell Olympic Solid Bar, 5-ft, from $108.99 USD
Bent over rows are great for developing upper back and bicep strength. To do them, stand with your feet hip-width apart, holding a barbell in both hands. Bend your knees slightly and hinge forward from the hips, keeping your back straight and your core engaged. Now row the barbell up towards your chest, keeping your elbows close to your body. Lower the barbell back down and repeat for the desired number of reps.
Upright rows are great for targeting the shoulders and upper back. To do them, stand with your feet hip-width apart and hold the barbell in front of your thighs, palms facing down. Pull the barbell up towards your chest by raising your elbows out to the sides. Keep your elbows higher than your wrists as you pull the barbell up. Lower the barbell back down and repeat for the desired number of reps.
Lunge presses are great for developing strength in the lower body while also challenging your balance and coordination. To do them, stand with your feet hip-width apart, holding the barbell in both hands. Step one foot forward into a lunge position and lower the barbell down towards the floor. Push through your front heel to stand back up, pressing the barbell up towards the ceiling as you do so. Return to the starting position and repeat on the other side for the desired number of reps.
Split squats are a great way to work your quads, hamstrings, and glutes. To do them, stand with your feet wider than hip-width apart and hold the barbell in both hands. Take a big step forward with one foot, sinking down into a lunge. Drive through your front heel as you stand back up to complete the rep. Alternate legs and repeat for the desired number of reps.
Lying exercises using barbells are great for developing strength and stability in your core. Here are some examples of lying exercises you can incorporate into your routine:
Bench presses are a classic exercise for targeting the chest and triceps. To do them, lie down on a flat bench, holding the barbell above your chest with your hands wider than shoulder-width apart. Lower the barbell down towards your chest and then press it back up until your arms are fully extended. Lower the barbell back down and repeat for the desired number of reps.
Floor presses are similar to bench presses, but they require you to lie on the ground instead. This makes them a great option if you don’t have access to a bench. To do them, lie flat on your back on the ground, holding the barbell above your chest with your hands wider than shoulder-width apart. Lower the barbell down towards your chest and then press it back up until your arms are fully extended. Lower the barbell back down and repeat for the desired number of reps.
Chest flys are great for targeting the chest muscles. To do them, lie flat on your back on the ground, holding the barbell above your chest with your hands wider than shoulder-width apart. Open your arms out to the sides, lowering the barbell down towards the ground. Then squeeze your chest muscles to bring the barbell back up to the starting position. Lower the barbell back down and repeat for the desired number of reps.
Tricep extensions are a great way to target the triceps muscles. To do them, lie flat on your back on the ground, holding the barbell above your chest with your hands wider than shoulder-width apart. Keeping your elbows close to your body, lower the barbell behind your head until your arms are fully extended. Then squeeze your triceps to bring the barbell back up to the starting position. Lower the barbell back down and repeat for the desired number of reps.
Knee tucks are a great exercise for working your core muscles. To do them, lie flat on your back on the ground, holding the barbell above your chest with your hands wider than shoulder-width apart. Contract your abs and raise your legs up towards your chest. Then lower your legs back down and repeat for the desired number of reps.
Barbells are incredibly versatile pieces of equipment, offering a huge range of exercises beyond the standard squats and bench presses. By getting creative with how you use them, you can unlock their full potential for a wide range of exercises, including some unconventional ones. Standing exercises work your core muscles, improve balance, and build overall strength. Lying exercises are great for developing strength and stability in your core. Whether you’re looking to mix up your routine or challenge yourself, barbells offer a great way to do it.
