{"id":6240,"date":"2021-12-26T22:31:00","date_gmt":"2021-12-26T22:31:00","guid":{"rendered":"https:\/\/thefitnessphantom.com\/?p=6240"},"modified":"2025-04-28T07:56:29","modified_gmt":"2025-04-28T07:56:29","slug":"barbell-exercises-list-by-muscle-group","status":"publish","type":"post","link":"https:\/\/thefitnessphantom.com\/barbell-exercises-list-by-muscle-group","title":{"rendered":"75 Barbell Exercises List By Muscle Group with PDF"},"content":{"rendered":"\n

Barbells are great equipment that provides an excellent range of motion, helps you lift more weight, engages multiple muscles at once, and stimulates higher muscle activation.<\/p>\n\n\n\n

From compound to isolation, you can do various exercises with barbells to train your entire body.<\/p>\n\n\n\n

In this article, I’ll show you the barbell exercises list for each muscle group, from the back, chest, and legs to the arms, shoulders, and abs.<\/p>\n\n\n\n

You can integrate them into your training program<\/a> based on your fitness level, whether you want to build muscle or lose weight.<\/p>\n\n\n\n

I’ve divided this article into two parts. In the first part, I’ve listed all barbell exercise names, and in the second part, I’ve categorized them according to the muscle group they target.<\/p>\n\n\n\n

I’ll also hand out the barbell exercises PDF at the bottom, which you can download and use while designing a customized workout program.<\/p>\n\n\n\n

The Complete List of Barbell Exercises<\/strong><\/h2>\n\n\n\n
\"Barbell<\/figure>\n\n\n\n
    \n
  1. Flat Bench Press<\/li>\n\n\n\n
  2. Incline Bench Press<\/li>\n\n\n\n
  3. Decline Bench Press<\/li>\n\n\n\n
  4. Military Press<\/a><\/li>\n\n\n\n
  5. Barbell Squat<\/span><\/li>\n\n\n\n
  6. Conventional Deadlift<\/li>\n\n\n\n
  7. 45-Degree Incline Row<\/a><\/li>\n\n\n\n
  8. Bent-over Barbell Row<\/li>\n\n\n\n
  9. Barbell Jammer<\/a><\/li>\n\n\n\n
  10. Landmine Squat<\/a><\/li>\n\n\n\n
  11. Anderson Squat<\/a><\/li>\n\n\n\n
  12. Landmine Press<\/a><\/li>\n\n\n\n
  13. Close-Grip Bench Press<\/a><\/li>\n\n\n\n
  14. Barbell Upright Row<\/a><\/li>\n\n\n\n
  15. Barbell T Rowing<\/a><\/li>\n\n\n\n
  16. Barbell Front Raises<\/li>\n\n\n\n
  17. Inclined Prone Front Raises<\/li>\n\n\n\n
  18. Skullcrusher\/French Press<\/a><\/li>\n\n\n\n
  19. Barbell Rolling Chest Fly<\/a><\/li>\n\n\n\n
  20. Overhead Squat<\/li>\n\n\n\n
  21. Sumo Deadlift<\/li>\n\n\n\n
  22. Sumo Squat<\/a><\/li>\n\n\n\n
  23. Good Morning<\/a><\/li>\n\n\n\n
  24. Close-Grip Landmine Press<\/li>\n\n\n\n
  25. Standing Overhead Tricep Extension<\/a><\/li>\n\n\n\n
  26. Trap Bar Farmers Walk<\/li>\n\n\n\n
  27. Barbell High Pull<\/a><\/li>\n\n\n\n
  28. Clean and Press<\/a><\/li>\n\n\n\n
  29. Hang Snatch<\/li>\n\n\n\n
  30. Clean and Jerk<\/li>\n\n\n\n
  31. Barbell Lunges<\/li>\n\n\n\n
  32. Split Snatch<\/li>\n\n\n\n
  33. Barbell Hack Squat<\/a><\/li>\n\n\n\n
  34. Curtsy Lunges<\/li>\n\n\n\n
  35. Zercher Squat<\/a><\/li>\n\n\n\n
  36. Jefferson Squats<\/a><\/li>\n\n\n\n
  37. Hex Bar Deadlift<\/li>\n\n\n\n
  38. One-arm Barbell Row<\/li>\n\n\n\n
  39. Straight Bar Biceps Curl<\/li>\n\n\n\n
  40. Barbell Rear Delt Row<\/a><\/li>\n\n\n\n
  41. EZ Bar Biceps Curl<\/li>\n\n\n\n
  42. Barbell Push Press<\/a><\/li>\n\n\n\n
  43. Meadows Row<\/a><\/li>\n\n\n\n
  44. Behind The Neck Barbell Press<\/a><\/li>\n\n\n\n
  45. One-arm Barbell Floor Fly<\/a><\/li>\n\n\n\n
  46. Single-arm Landmine Press<\/li>\n\n\n\n
  47. Barbell Hip Thrust<\/li>\n\n\n\n
  48. Barbell Drag Curl<\/a><\/li>\n\n\n\n
  49. Chest Supported Row<\/li>\n\n\n\n
  50. Pendlay Row<\/a><\/li>\n\n\n\n
  51. Front Barbell Shrug<\/a><\/li>\n\n\n\n
  52. Back Barbell Shrug<\/a><\/li>\n\n\n\n
  53. Barbell Triceps Kickback<\/a><\/li>\n\n\n\n
  54. Spider Curl<\/li>\n\n\n\n
  55. Landmine Concentration Curl<\/a><\/li>\n\n\n\n
  56. Reverse Bicep Curl<\/li>\n\n\n\n
  57. Zercher Squat<\/a><\/li>\n\n\n\n
  58. Barbell Preacher Curl<\/li>\n\n\n\n
  59. Barbell Rollout<\/li>\n\n\n\n
  60. Barbell Thruster<\/li>\n\n\n\n
  61. Barbell Crunches<\/li>\n\n\n\n
  62. Off Block Deadlift\/Rack Pull<\/a><\/li>\n\n\n\n
  63. Standing Oblique Barbell Twist<\/li>\n\n\n\n
  64. Lateral Lunges<\/li>\n\n\n\n
  65. Seated Barbell Oblique Twist<\/li>\n\n\n\n
  66. Bulgarian Split Squat<\/li>\n\n\n\n
  67. Single-Leg Barbell Deadlift<\/li>\n\n\n\n
  68. Barbell Step-up<\/a><\/li>\n\n\n\n
  69. Barbell Box Jump<\/li>\n\n\n\n
  70. Reverse Lunges<\/a><\/li>\n\n\n\n
  71. Barbell Calf Raises<\/a><\/li>\n\n\n\n
  72. Bent-over Barbell Wrist Extension<\/a><\/li>\n\n\n\n
  73. Barbell Wrist Curl (Flexion)<\/a><\/li>\n\n\n\n
  74. Seal Row<\/li>\n\n\n\n
  75. Barbell Hang Clean<\/a><\/li>\n<\/ol>\n\n\n\n

    Barbell Exercises List By Muscle Group<\/strong><\/h2>\n\n\n\n

    Let’s see the list of barbell exercises for each muscle group, from the upper to the lower body.<\/p>\n\n\n\n

    Back<\/h3>\n\n\n\n
    Exercise<\/th>Level<\/th>Other Muscles Worked<\/th><\/tr><\/thead>
    Deadlift<\/td>Intermediate<\/td>Legs<\/td><\/tr>
    Bent-over Row<\/td>Beginner<\/td>Biceps<\/td><\/tr>
    Chest Supported Row<\/td>Intermediate <\/td>Rear Delt<\/td><\/tr>
    Barbell T Rowing<\/td>Intermediate<\/td>Biceps<\/td><\/tr>
    One-arm Landmine Row<\/td>Beginner <\/td>Posterior Delt<\/td><\/tr>
    Pendlay Row <\/td>Intermediate<\/td>Rear Delt<\/td><\/tr>
    45-Degree Incline Row<\/td>Intermediate<\/td>Rear Delt<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Chest<\/h3>\n\n\n\n
    Workout<\/th>Level<\/th>Other Muscles Worked<\/th><\/tr><\/thead>
    Flat Bench Press<\/td>Intermediate<\/td>Triceps, Front Delt<\/td><\/tr>
    Incline Bench Press<\/td>Intermediate <\/td>Triceps, Front Delt<\/td><\/tr>
    Decline Barbell Bench Press<\/td>Intermediate <\/td>Triceps, Front Delt<\/td><\/tr>
    Landmine Press<\/td>Intermediate<\/td>Shoulder<\/td><\/tr>
    Barbell One-arm Floor Fly<\/td>Intermediate <\/td>Shoulder<\/td><\/tr>
    Reverse Grip Bench Press<\/td>Intermediate <\/td>Triceps<\/td><\/tr>
    Barbell Rolling Chest Fly<\/td>Intermediate <\/td>Shoulder<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Shoulder<\/h3>\n\n\n\n
    Workout<\/th>Level<\/th>Other Muscles Worked<\/th><\/tr><\/thead>
    Front Overhead Press<\/td>Intermediate<\/td>Legs<\/td><\/tr>
    Behind the Neck Press<\/td>Beginner<\/td>Biceps<\/td><\/tr>
    Front Raises<\/td>Intermediate<\/td>Rear Delt<\/td><\/tr>
    Upright Row<\/td>Intermediate<\/td>\u2013<\/td><\/tr>
    High Pull<\/td>Beginner<\/td>Back<\/td><\/tr>
    Barbell Shrug<\/td>Beginner<\/td>–<\/td><\/tr>
    Chest Supported Row<\/td>Beginner<\/td>Back<\/td><\/tr>
    Barbell Seal Row<\/a><\/td>Intermediate<\/td>Back<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Biceps and Triceps<\/h3>\n\n\n\n
    Workout<\/th>Level<\/th>Muscles Worked<\/th><\/tr><\/thead>
    Behind The Neck Tricep Extension<\/td>Intermediate<\/td>Triceps<\/td><\/tr>
    Barbell Skull Crusher<\/td>Beginner<\/td>Triceps<\/td><\/tr>
    Narrow Grip Bench Press<\/td>Intermediate<\/td>Tricep<\/td><\/tr>
    Barbell Triceps Kickback<\/td>Intermediate<\/td>Tricep<\/td><\/tr>
    Barbell Curl<\/td>Beginner<\/td>Biceps<\/td><\/tr>
    EZ Bar Bicep Curl<\/td>Beginner<\/td>Biceps<\/td><\/tr>
    Chest Supported Bicep Curl<\/td>Intermediate<\/td>Biceps<\/td><\/tr>
    Barbell Drag Curl<\/td>Intermediate<\/td>Biceps<\/td><\/tr>
    Landmine Concentration Curl<\/td>Beginner<\/td>Biceps<\/td><\/tr>
    Barbell Wrist Curl<\/td>Intermediate<\/td>Forearm<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Abs and Oblique<\/h3>\n\n\n\n
    Workout<\/th>Level<\/th>Target Muscle<\/th><\/tr><\/thead>
    Barbell Rollout<\/td>Intermediate<\/td>Abs & Shoulder<\/td><\/tr>
    Barbell Crunches<\/td>Intermediate<\/td>Abdominals<\/td><\/tr>
    Seated Oblique Twist<\/td>Intermediate<\/td>Obliques & Abs<\/td><\/tr>
    Standing Oblique Twist<\/td>Intermediate<\/td>Obliques & Abs<\/td><\/tr>
    Leg Lifts with Holding Barbell<\/a><\/td>Intermediate<\/td>Arms, Abs, Shoulders<\/td><\/tr>
    Barbell Flutter Kicks<\/td>Intermediate<\/td>Lower Abs<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Legs and Glutes<\/h3>\n\n\n\n
    Workout<\/th>Mechanic<\/th>Level<\/th>Muscles Worked<\/th><\/tr><\/thead>
    Back Squat<\/td>Compound<\/td>Beginner<\/td>Quads<\/td><\/tr>
    Landmine Squat<\/td>Compound<\/td>Intermediate<\/td>Quads <\/td><\/tr>
    Barbell Lunges<\/td>Compound<\/td>Intermediate<\/td>Legs<\/td><\/tr>
    Sumo Squat<\/td>Compound<\/td>Beginner<\/td>Quads, Glutes<\/td><\/tr>
    Good Morning<\/td>Compound<\/td>Beginner<\/td>Hamstrings, Lower Back<\/td><\/tr>
    Hip Thrust\/Bridge<\/td>Isolation<\/td>Intermediate<\/td>Glute, Hips<\/td><\/tr>
    Zercher Squat<\/td>Compound<\/td>Intermediate<\/td>Quads, Core<\/td><\/tr>
    Step-up<\/td>Isolation<\/td>Beginner<\/td>Glute, Hams<\/td><\/tr>
    Single-Leg Deadlift<\/td>Isolation<\/td>Intermediate<\/td>Legs and Glutes<\/td><\/tr>
    Anderson Squat<\/td>Compound<\/td>Intermediate<\/td>Quads<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Integrated Full Body<\/h3>\n\n\n\n
    Workout<\/th>Level<\/th><\/tr><\/thead>
    Barbell Jammers<\/td>Advanced<\/td><\/tr>
    Deadlift<\/td>Intermediate<\/td><\/tr>
    Clean & Press<\/td>Advanced<\/td><\/tr>
    Clean and Jerk<\/td>Advanced<\/td><\/tr>
    Barbell Push Press<\/td>Intermediate<\/td><\/tr>
    Deadlift to Upright Row<\/td>Advanced<\/td><\/tr>
    Squat to Overhead Press<\/td>Intermediate<\/td><\/tr><\/tbody><\/table><\/figure>\n\n\n\n

    Depending on your fitness level, you can use this barbell workout chart to cre<\/span>ate a workout program<\/a>.<\/p>\n\n\n\n

    Download The Barbell Exercises PDF<\/strong><\/h2>\n\n\n\n
    Barbell Workout Chart PDF<\/a>Download<\/a><\/div>\n\n\n\n


    You can download this barbell workout chart so you can use it offline whenever you need it.<\/p>\n\n\n\n

    Related Exercises List:<\/strong><\/p>\n\n\n\n