Barbell Exercises That Suit Beginners
Whether you’re new to strength training or a seasoned veteran, barbell exercises are a must-have in any
In this article, I will discuss why barbell exercises are beneficial, what barbell exercises are good for
beginners and some important tips for incorporating barbells into your routine.
Barbells, like all other free weights, are an effective piece of equipment for weight loss, strength gain, and
muscle increase. In addition to this, barbells can be used to train for endurance, strength, power, coordination
No matter what your goal, adding barbell exercises to your routine will surely help you reach it. Because
barbell exercises can be modified in several ways, they are perfect for beginners and those who don’t intend to
compete in the next Olympia any time soon.
There are four major exercises that use the barbell; they are the squat, bench press, row, and deadlift. Unlike
machines, the barbell allows you to perform these compound lifts as opposed to isolation exercises like bicep curls
and leg extensions. Compound lifts generally recruit more major muscle groups at once, which is why barbell
exercises are efficient and very effective.
For example, during the barbell squat, the primary muscles being used are the quadriceps, hamstrings, and
gluteus maximus. Additionally, your core muscles, lower back, shoulders and arms are used to stabilize your body
throughout the movement.
Before we get into each barbell exercise, it is important to note that while performing these exercises,
especially if it is your first time, it is essential to warm up sufficiently and perfect the technique before
adding any significant amount of weight.
1. Squat: as mentioned above, the squat works the major muscles of the legs as well as the
lower back, abs, shoulders, and arms. Work on squatting below parallel, and make sure your knees never bow in or go
past your toes.
2. Bench press: this barbell exercise strengthens the pectorals, deltoids, and triceps.
Make sure your feet are planted on the ground and you have a strong grip on the bar. Lower the weight to the middle
of your chest and bring it back up in a controlled manner.
3. Row: works the latissimus dorsi, rhomboids and trapezius. The barbell row should be
performed by bringing the bar to the middle of your stomach while focusing on pulling your shoulder blades
4. Deadlift: the quadriceps, hamstrings, and lower back are all used during this exercise.
Be sure to extend your hips and knees while you breathe out. When you approach the standing position, drive your
hips through the bar.
Beginners will benefit from all four major barbell exercises, but will likely use a lesser amount of weight than
intermediate and advanced lifters. While the exercises that you do during your workout will almost always depend on
your specific goals, it is rare that a beginner lifter will not benefit from adding a barbell exercise to their
bodybuilding workout schedule.
Tips: During all compound barbell lifts, remember to keep your core muscles tight. This will help stabilize your
body during the exercise. Also, if you have trouble with the technique, remember that there are a vast amount of
resources available to you. Watching videos, talking to lifting partners, or reading books are all good ways to
familiarize yourself with the technique and get it right.
Check it out here: http://learnhowtobuildmuscle.com/BenchPress.html