Exercises · Equipment · Updated
Barbell exercises
The heaviest main lifts in the gym are done with a barbell: the squat, bench press, deadlift, overhead press and bent-over row. With a barbell both arms lift together, so you can load it the heaviest, and you can increase the weight in 2.5 kg steps. EZ bar exercises are included too.
- Exercises
- 63 exercise pages
- Muscle groups
- Shoulders, Back, Quadriceps
- Most logged exercise
- Barbell Bent Over Row
Barbell, EZ bar and weights
A gym Olympic bar usually weighs 20 kg and a women's bar 15 kg. Gyms also often have lighter fixed bars and an EZ bar, whose bends put the wrists in a more natural position for curls and triceps exercises.
Adding 1.25 kg to each side increases the weight by 2.5 kg. Smaller plates make progress smoother in overhead and bench presses, where the weight goes up more slowly. SisuLift increases the weight according to your gym's weight increments.
Most-logged barbell exercises among SisuLift users
The order comes from how many SisuLift users have logged sets of each exercise. It includes exercises that have a guide page in the exercise library, and it updates as people log their workouts.
How to train with a barbell
A typical barbell workout is built around one heavy main lift: squat, bench press or deadlift first while you are fresh, and lighter exercises after it. Three main lifts already make a complete program, and their progress is easy to track.
Example workout from the most-logged exercises
A full-body workout with one piece of equipment: the most-logged exercise for each muscle group. Sets, reps and rest are the same ones SisuLift uses for a general fitness goal.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Barbell Bent Over Row | 3–4 | 8–12 | 2.5 min |
| Barbell Bench Press | 3–4 | 8–12 | 2.5 min |
| Romanian Deadlift | 3–4 | 8–12 | 3 min |
| Barbell Full Squat (Back POV) | 3–4 | 8–12 | 3 min |
| Barbell Curl | 3 | 10–15 | 1.5 min |
Done twice a week, this adds up to 30–38 sets per week. The rep ranges are those for general fitness and fat loss.
Main exercises and their variations
These exercises have their own page with variations, sets and reps and the most common questions in one place.
All barbell exercises (63)
Every exercise with a guide page in the exercise library, grouped by muscle group. The muscle group heading takes you to all of its exercises.
Shoulders13 exercises
- Barbell Overhead PressBarbell
- Barbell Standing Military Press (without rack)Barbell
- Barbell Upright RowBarbell
- Barbell Seated Behind Head Military PressBarbell
- Barbell Standing Wide Military PressBarbell
- Barbell Seated Overhead PressBarbell
- Landmine PressBarbell
- Landmine Single Arm PressBarbell
- Push PressBarbell
- Landmine Seated Shoulder PressBarbell
- Landmine Kneeling One Arm Shoulder PressBarbell
- Barbell Z PressBarbell
- Multi-grip bar overhead pressBarbell
Back11 exercises
- Barbell Bent Over RowBarbell
- Barbell DeadliftBarbell
- Barbell Row (Underhand)Barbell
- Barbell Deadlift from DeficitBarbell
- Barbell reverse grip incline bench rowBarbell
- Barbell Lying Seal Row on RackBarbell
- Barbell Pendlay RowBarbell
- Barbell Pause DeadliftBarbell
- Barbell bench row with close underhand gripBarbell
- Barbell Deadlift (front POV)Barbell
- Barbell Rack PullBarbell
Quadriceps10 exercises
Chest6 exercises
Hamstrings4 exercises
Glutes4 exercises
Triceps4 exercises
Forearm3 exercises
Calves1 exercise
Frequently asked
How much does a barbell weigh?
An Olympic bar weighs 20 kg and a women's Olympic bar 15 kg. An EZ bar usually weighs 7–12 kg, and fixed-weight bars have their weight marked on the end. Check the bars at your own gym, because lighter technique bars are common.
What is the EZ bar used for?
The bends of an EZ bar turn the wrists into a semi-supinated grip, which many people find more comfortable in curls, skull crushers and French presses. For the muscle the difference from a straight bar is small, so choose the one that does not bother your wrists.
Is the barbell good for beginners?
Yes, when you start with a light weight and learn the technique. Many start squatting with goblet squats and pressing with dumbbells and move to the barbell after a few weeks. The barbell is the best tool for progression, because the weight can be increased in small steps.
What are the main barbell lifts?
The squat, bench press and deadlift are the powerlifting basics, plus the overhead press and bent-over row. These five train your whole body. The most-logged barbell exercise among SisuLift users is Barbell Bent Over Row.
How do you lift safely with a barbell?
Use the safety arms of the rack for squats and bench presses if you train alone, and lock the plates with collars. Add weight only when the previous weight goes up cleanly. In the bench press, do not use a thumbless grip, because the bar can slip.