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Barbell Exercises

The barbell is where the big, trackable numbers live: squat, bench press, deadlift, overhead press and row. One bar takes plates in small steps, so progress is easy to measure and easy to log, which is why most strength routines are built around these lifts. An Olympic bar weighs 20 kg (45 lb) before you add anything; the Smith machine is different and has its own page. Every barbell exercise in the library is listed below with muscles worked, difficulty and step-by-step instructions. New to these? Learn the movement with the empty bar first, then add weight in small jumps.

167 exercises.