How to Work out with Barbell: Benefits, Techniques and Variations

March 24, 2021

If you are new to strength training, then the barbell must be the perfect tool to tone up your muscles and make you stronger without costing too much time. Barbell workouts are known for engaging the entire body and build up strength in a more efficient and effective way compared to common strength training exercises.


The Benefits of Barbell Exercises


As mentioned above, any barbell movement like lifting, pressing or rowing requires multiple muscles and joints to be engaged, which improves the range of motion of your bones and strengthens major muscles. No other tool would bring you so many improvements during the same workout session.


In addition to the improvement in overall muscle strength, barbell exercises also require a large degree of body awareness and coordination to keep yourself balanced without falling particularly when holding a weight in hands.


Bench Press


Compared to barbell squat or deadlift, the barbell bench press is a kind of great-for-beginner barbell workouts, which primarily target the muscles of deltoids and triceps. If you want to have an amazing torso, the barbell bench press is perfect for you.


To start, lie on your back on a bench press rack. Grip the bar at your chest with hands shoulder-width apart and locked arms. Bend your knees at 90 degrees with your feet flat on the floor. Squeeze your glutes and press the bar up until fully extended arms. Bend your elbows and return to the starting position.

How to Work out with Barbell: Benefits, Techniques and VariationsEZ Curved Barbell Bicep Curl


An EZ Curved Barbell generally comes in around 30lbs and is lighter and shorter than a straight barbell, which usually comes in 35lbs or more. Besides, with a EZ barbell, you have to keep your hands a little tilted inwards due to its handle positioning. 


To start, stand with your feet and hands shoulder-width apart. Hold the bar at your chest on the outer bends. Extend your arms and swing your forearms and bring the bar to your chest. Keep your lower body and back stationary and tight without wobbling. Once the bar reaches your chest, hold for a few seconds to keep your biceps contracted. Then return to the starting position and repeat.


Barbell Deadlift


Another classic barbell training movement is deadlifting, which not only targets the glutes and hamstrings, but also engages the quadriceps and latissimus dorsi. Hence, the deadlift is definitely an efficient full-body workout that you can not leave out.


To perform a barbell deadlift, stand tall with your feet hip-width apart. lower your hips and grip the bar, Keep the bar 1 inch over your mid feet with straight arms and back to get started. Exhale and lift the bar up until standing straight while raising your hips and squeezing your chest. Again, lower the bar and return to the starting position.


Overall, if you have decided to start strength training sessions, then barbell workouts would be recommended not only because it is easy to get started with, but also because it comes with a barbell that will provide you more controls when needed.