Barbell Exercises
Every barbell exercise in the Alkemos library — bench press, squats, deadlifts, overhead press, rows, and curl variations. Barbells are the foundational tool for strength and hypertrophy because they allow the greatest absolute loading. This index covers every barbell movement with primary muscles, difficulty, and step-by-step form cues.
Training Guide
The barbell remains the reference tool for strength: one rigid bar means the same bar path every rep, the smallest possible load jumps between sessions, and the heaviest compound loading the human body accepts — squat, deadlift, press, row. When the goal is measurable, progressive strength, few tools compete with it.
The library's barbell family spans the classics: Barbell Squat and Barbell Deadlift for the lower body and posterior chain, Barbell Bench Press and Barbell Shoulder Press for the upper body, Bent-Over Barbell Row for the back, and Barbell Hip Thrust for the glutes — plus specialty variations (Box Squat, Close-Grip Barbell Bench Press) for lifters who need them.
Getting the most from the bar: - Learn the big four with light weight first; technique debt compounds with load - Progress in small increments — 2.5 kg on lower-body lifts, 1–2.5 kg on upper-body - Always use a rack with safety pins when training alone - Warm up with the empty bar and climb in jumps that shrink as the weight grows
All Exercises
178 exercises- Anti-Gravity PressShouldersBeginnerPrimary: Shoulders
- Barbell Ab RolloutCoreIntermediatePrimary: Abs
- Barbell Ab Rollout - On KneesCoreAdvancedPrimary: Abs
- Barbell Bench Press - Medium GripChestBeginnerPrimary: Chest
- Barbell CurlBicepsBeginnerPrimary: Biceps
- Barbell Curls Lying Against An InclineBicepsBeginnerPrimary: Biceps
- Barbell DeadliftBackIntermediatePrimary: Lower Back
- Barbell Full SquatLegsIntermediatePrimary: Quads
- Barbell Glute BridgeLegsIntermediatePrimary: Glutes
- Barbell Guillotine Bench PressChestIntermediatePrimary: Chest
- Barbell Hack SquatLegsIntermediatePrimary: Quads
- Barbell Hip ThrustLegsIntermediatePrimary: Glutes
- Barbell Incline Bench Press - Medium GripChestBeginnerPrimary: Chest
- Barbell Incline Shoulder RaiseShouldersBeginnerPrimary: Shoulders
- Barbell LungeLegsIntermediatePrimary: Quads
- Barbell Rear Delt RowShouldersBeginnerPrimary: Shoulders
- Barbell Rollout from BenchCoreIntermediatePrimary: Abs
- Barbell Seated Calf RaiseLegsBeginnerPrimary: Calves
- Barbell Shoulder PressShouldersIntermediatePrimary: Shoulders
- Barbell ShrugBackBeginnerPrimary: Traps
- Barbell Shrug Behind The BackBackBeginnerPrimary: Traps
- Barbell Side BendCoreBeginnerPrimary: Abs
- Barbell Side Split SquatLegsBeginnerPrimary: Quads
- Barbell SquatLegsBeginnerPrimary: Quads
- Barbell Squat To A BenchLegsAdvancedPrimary: Quads
- Barbell Step UpsLegsIntermediatePrimary: Quads
- Barbell Walking LungeLegsBeginnerPrimary: Quads
- Bench Press - PowerliftingTricepsIntermediatePrimary: Triceps
- Bench Press with ChainsTricepsAdvancedPrimary: Triceps
- Bent-Arm Barbell PulloverBackIntermediatePrimary: Lats
- Bent Over Barbell RowBackBeginnerPrimary: Mid Back
- Bent Over One-Arm Long Bar RowBackBeginnerPrimary: Mid Back
- Bent Over Two-Arm Long Bar RowBackIntermediatePrimary: Mid Back
- Board PressTricepsIntermediatePrimary: Triceps
- Bodyweight FlyesChestIntermediatePrimary: Chest
- Box SquatLegsIntermediatePrimary: Quads
- Box Squat with BandsLegsAdvancedPrimary: Quads
- Box Squat with ChainsLegsAdvancedPrimary: Quads
- Bradford/Rocky PressesShouldersBeginnerPrimary: Shoulders
- Car DriversShouldersBeginnerPrimary: Shoulders
- CleanLegsIntermediatePrimary: Hamstrings
- Clean DeadliftLegsBeginnerPrimary: Hamstrings
- Clean PullLegsIntermediatePrimary: Quads
- Clean ShrugBackBeginnerPrimary: Traps
- Clean and JerkShouldersAdvancedPrimary: Shoulders
- Clean and PressShouldersIntermediatePrimary: Shoulders
- Clean from BlocksLegsIntermediatePrimary: Quads
- Close-Grip Barbell Bench PressTricepsBeginnerPrimary: Triceps
- Close-Grip EZ-Bar Curl with BandBicepsBeginnerPrimary: Biceps
- Close-Grip EZ-Bar PressTricepsBeginnerPrimary: Triceps
- Close-Grip EZ Bar CurlBicepsBeginnerPrimary: Biceps
- Close-Grip Standing Barbell CurlBicepsBeginnerPrimary: Biceps
- Deadlift with BandsBackAdvancedPrimary: Lower Back
- Deadlift with ChainsBackAdvancedPrimary: Lower Back
- Decline Barbell Bench PressChestBeginnerPrimary: Chest
- Decline Close-Grip Bench To Skull CrusherTricepsIntermediatePrimary: Triceps
- Decline EZ Bar Triceps ExtensionTricepsBeginnerPrimary: Triceps
- Deficit DeadliftBackIntermediatePrimary: Lower Back
- Drag CurlBicepsIntermediatePrimary: Biceps
- EZ-Bar CurlBicepsBeginnerPrimary: Biceps
Barbell Exercises by Muscle Group
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Frequently Asked Questions
Is barbell training good for beginners?
Yes — with coaching or honest self-study. The barbell is actually ideal for learning because the load starts from an empty bar and grows by tiny, measurable steps, which builds technique and confidence together. Start with the empty bar for squats, presses and rows, film yourself from the side, and add weight only when the movement looks identical to the previous session.
Barbell or dumbbells — which builds more muscle?
Both build muscle equally well when volume and effort match. The barbell's advantage is load: you can go heavier on squats, deadlifts and presses, which favors maximal strength. Dumbbells offer a longer range of motion, independent arms that fix side-to-side gaps, and friendlier angles for cranky joints. The strongest programs use both — barbell as the heavy primary lift, dumbbells for volume and variation.
How do I stay safe training with a barbell alone?
Three rules cover most of the risk. Train inside a power rack with safety pins set just below your bottom position. Never put collars-free or maximal bench presses outside the rack — bail sideways only as a trained last resort. And leave 1–2 reps in reserve on solo sessions: grinding a failed rep without a spotter is where injuries happen, not during controlled hard work.
How fast should I add weight to the bar?
Slower than feels impressive and faster than feels like nothing: 2.5 kg per session on lower-body lifts and 1–2.5 kg on upper-body lifts is the classic sustainable rate for beginners. When a weight stops moving weekly, switch to double progression — add reps until you own the top of the range, then add load. Months of small jumps beat weeks of big ones followed by a stall.
Is a barbell and rack enough for a home gym?
A barbell, an adjustable rack, and plates cover the highest-value training per square meter available: squats, deadlifts, presses and rows from one setup. Add a bench and you hold the entire compound base of the library's barbell family. Adjustable dumbbells make a smart second purchase for isolation and unilateral work; machines can wait indefinitely.
Why does the barbell hurt my wrists when I press?
Usually the bar is resting on the wrong part of the hand: it should stack directly over the forearm bones, not sit back in the fingers, and the wrist stays straight rather than bent backward. Check grip width — too wide or too narrow bends the wrist sideways. Light wrist wraps can help during the transition, but they are a temporary aid; fixing bar position is the real fix.
Workout Programs
Ready-made training programs that match this equipment — from beginner to advanced.
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