Equipment

Barbell Exercises

The best tool for loading a movement heavily and adding to it in small, precise steps. A barbell is why progressive overload is easy to run on squats, presses and deadlifts and awkward on most other things.

Put barbell work first in a session, when you are fresh enough to do it well. The small jumps are the point — 2.5 kg on a bar you can already move is a better week than a rep you had to cheat.

89 barbell exercises in Gym Journal

65 compound and 24 isolation, each with a default rep range and rest interval already set. Everything here is in the free app.

ExerciseMuscleTypeReps
Barbell Ab RolloutAbsisolation10–15
Barbell Bicep CurlBicepsisolation10–15
Barbell Floor Pressalso Triceps, ShouldersChestcompound5–8
Barbell Hack Squatalso Glutes, Hamstrings, CalvesQuadscompound8–12
Barbell Hip Thrustalso HamstringsGlutescompound8–12
Barbell Incline Bench Press - Medium Gripalso Triceps, ShouldersChestcompound8–12
Barbell Incline Shoulder RaiseShouldersisolation10–15
Barbell Lungealso Glutes, Hamstrings, CalvesQuadscompound8–12
Barbell Rear Delt Rowalso Shoulders, BicepsUpper backcompound8–12
Barbell Reverse Wrist CurlForearmsisolation12–20
Barbell Rowalso Lats, BicepsUpper backcompound8–12
Barbell Seated Calf RaiseCalvesisolation10–15
Barbell Shoulder Pressalso Triceps, Upper backShoulderscompound8–12
Barbell Shrugalso ForearmsTrapsisolation10–15
Barbell Side Bendalso Lower backAbsisolation12–20
Barbell Side Split Squatalso Glutes, AdductorsQuadscompound8–12
Barbell Squatalso Glutes, Hamstrings, CalvesQuadscompound8–12
Barbell Walking Lungealso Glutes, Hamstrings, CalvesQuadscompound8–12
Barbell Wrist CurlForearmsisolation12–20
Behind The Neck Pressalso TricepsShoulderscompound8–12
Behind-the-Back Wrist CurlForearmsisolation12–20
Belt Squatalso Glutes, HamstringsQuadscompound8–12
Bench Pressalso Triceps, ShouldersChestcompound8–12
Bent-Arm Barbell Pulloveralso Chest, TricepsLatscompound8–12
Board Pressalso Triceps, ShouldersChestcompound3–5
Box Squatalso Glutes, Hamstrings, CalvesQuadscompound8–12
Bradford Pressalso TricepsShoulderscompound8–12
Cleanalso Glutes, Traps, QuadsHamstringscompound8–12
Clean and Jerkalso Glutes, Shoulders, Traps, TricepsQuadscompound3–5
Clean and Pressalso Triceps, Traps, Quads, GlutesShoulderscompound8–12
Clean Deadliftalso Hamstrings, Glutes, TrapsLower backcompound8–12
Clean Pullalso Hamstrings, Glutes, TrapsLower backcompound8–12
Clean Shrugalso Upper backTrapsisolation10–15
Close Grip Bench Pressalso Triceps, ShouldersChestcompound8–12
Close-Grip EZ Bar CurlBicepsisolation10–15
Close-Grip EZ-Bar Pressalso Chest, ShouldersTricepscompound8–12
Close-Grip Standing Barbell CurlBicepsisolation10–15
Deadliftalso Hamstrings, Glutes, TrapsLower backcompound8–12
Decline Barbell Bench Pressalso Triceps, ShouldersChestcompound8–12
Decline Close-Grip Bench To Skull Crusheralso ChestTricepscompound8–12
Decline EZ Bar Triceps ExtensionTricepsisolation10–15
Deficit Deadliftalso Hamstrings, Glutes, TrapsLower backcompound8–12
Drag CurlBicepsisolation10–15
EZ Bar CurlBicepsisolation10–15
EZ Bar Skullcrusheralso ForearmsTricepsisolation10–15
French PressTricepsisolation10–15
Front Squatalso Glutes, Hamstrings, CalvesQuadscompound8–12
Good Morningalso Hamstrings, GlutesLower backcompound8–12
Hang Cleanalso Glutes, Hamstrings, Traps, Upper backQuadscompound3–5
Incline Bench Pressalso Triceps, ShouldersChestcompound8–12
Incline Bench Pullalso Lats, ShouldersUpper backcompound10–15
JM Pressalso Chest, ShouldersTricepscompound8–12
Kneeling Squatalso Abs, Hamstrings, Lower backGlutescompound8–12
Landmine 180also Glutes, Lower back, ShouldersAbscompound8–12
Landmine Rowalso Lats, BicepsUpper backcompound8–12
Landmine Single Arm Rowalso Lats, BicepsUpper backcompound8–12
Military Pressalso Triceps, Upper backShoulderscompound8–12
Narrow Stance Squatalso Calves, Glutes, Hamstrings, Lower backQuadscompound8–12
Overhead Pressalso Triceps, Upper backShoulderscompound8–12
Overhead Squatalso Glutes, Shoulders, AbsQuadscompound5–10
Pause Bench Pressalso Triceps, ShouldersChestcompound3–6
Pause Squatalso Glutes, HamstringsQuadscompound3–6
Pendlay Rowalso Lats, BicepsUpper backcompound5–10
Pin Pressalso Triceps, ShouldersChestcompound3–5
Power Cleanalso Glutes, Hamstrings, Traps, Upper backQuadscompound3–5
Preacher CurlsBicepsisolation10–15
Push Pressalso TricepsShoulderscompound5–10
Rack Pullalso Traps, GlutesLower backcompound4–8
Reverse Curlalso BicepsForearmsisolation10–15
Reverse EZ Bar Curlalso BicepsForearmsisolation10–15
Reverse Grip Barbell Rowalso Biceps, Lats, ShouldersUpper backcompound8–12
Romanian Deadliftalso Glutes, Lower backHamstringscompound8–12
Safety Bar Squatalso Glutes, Hamstrings, Upper backQuadscompound5–10
Seal Rowalso Lats, BicepsUpper backcompound8–12
Seated Good Morningalso GlutesLower backcompound8–12
Shrugsalso Upper backTrapsisolation10–15
SkullcrushersTricepsisolation10–15
Snatchalso Glutes, Hamstrings, Shoulders, TrapsQuadscompound3–5
Squatalso Glutes, Hamstrings, CalvesQuadscompound8–12
Straight Leg Deadliftalso Glutes, Lower backHamstringscompound8–12
Sumo Deadliftalso Hamstrings, Quads, Lower backGlutescompound8–12
Trap Bar Deadliftalso Glutes, Quads, Traps, HamstringsLower backcompound5–8
Trap Bar Shrugalso ForearmsTrapsisolation10–15
Upright Rowsalso Traps, BicepsShoulderscompound8–12
Weighted Dipsalso Chest, ShouldersTricepscompound8–12
Wide Grip Barbell CurlBicepsisolation10–15
Wide Stance Stiff Leg Deadliftalso Adductors, Glutes, Lower backHamstringscompound8–12
Z Pressalso Abs, TricepsShoulderscompound6–10
Zercher Squatalso Glutes, Upper back, AbsQuadscompound6–10

Log them, and watch the numbers move

Every exercise here is in the free app, with form instructions, its own progression chart and PR tracking. No account needed to start.

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