Top 10 Barbell Exercises

The Top 10 Barbell Exercises Exposed

The barbell is one of the most important gym equipments a bodybuilder is going to need to achieve that fabulous muscular body frame. A barbell is weight device. It has disks on both ends which can be adjusted to meet the desired weight the lifter prefers.

It is necessary for a bodybuilder to determine the barbell’s weight accurately. His whole workout program depends on it. He could be under-trained or over-trained depending upon the weight of the barbell he uses. If the barbell is going to be too heavy for his weight and training, it may even be hazardous to his health. It would be best to consult with a trainer before proceeding.

Since a barbell is a favorite bodybuilder’s device, listed here are the top ten barbell routines that a lot of bodybuilders add to their program. Here they are:

1. Bar Curl. The bar curl will work out the biceps primarily. No other equipment is needed aside from the barbell. This is done in standing position. The workout involves the barbell to be lifted from the hips towards the shoulders repeatedly.

2. Bench Press. This workout is done in a lying position on a bench. The barbell is lifted with arms about 2 feet apart. The bar is lowered towards the chest, and then pushed back up. This is done usually 10 to 12 times each set.  

3. Declined Bench Press. This is done exactly like the bench press, also in a lying position. The only difference is that the bench is declined to about 10 to 25 degrees.

4. Preacher Curl. This workout is done in a sitting position. The preacher curl bench is used. The seat is adjusted just right, not too high nor too low for the lifter. Hold the bar a shoulder’s length apart with the elbows resting on the pad. Extend the arms, palms pointing up. Then slowly curl the barbell toward the chin.

5. Seated Concentration Barbell Curl. This workout is also very similar to the preacher curl, though it is done minus the preacher curl bench. Being so, there won’t be any pad to support the elbows. While sitting on the bench, the barbell is held palms facing up, with the shoulders inline with the knees. The barbell is lifted up toward the chin and down again, elbows stretched, all in a slow controlled motion.

6. French Press. This is also done in a sitting position. On the starting position, barbell is raised over the head, elbows extended, and palms facing outward. The barbell is then slowly lowered at back of the head.

7. Spider Curl. This uses the preacher bench as well, but instead of sitting on it, the routine is done standing up. The pad is turned around on the side on the straight edge of the bench. The lifter is standing up, as he lowers the barbell, elbows stretched. Then it is slowly raised up toward the chin.

8. Power rack half press. Position an inclined bench in a power rack. The barbell’s starting position is at hair level. With elbows pointing outward, hold the barbell at shoulder’s length. Raise it up, extending your elbows.

9. California Press. In a lying position, hold the barbell on a shoulder’s length. Lower the barbell to your chin and raise it up again, elbows extended. The California press is actually a combination of the close-grip press and the lying triceps extension exercise.

10. Triceps extension with a Swiss Ball. The use of a Swiss ball is needed for this particular routine. The starting position is lying at the top of the Swiss ball, with the barbell slightly behind the head. Then it is raised directly over the head, while shifting the body against the ball. Then the barbell is lowered again back to starting position.

These are the commended barbell routines a lot of bodybuilders are seen doing inside the gyms and workout areas. Some routines using the barbell seem to be similar with each other. Just a slight difference is noted. Even though that seems to be the case, the unseen difference lies on the particular body part that the workout if focuses on, and experts can easily see that.

No bodybuilder will effectively improve his muscles and his body without using a barbell. The barbell, along with other weight devices like the dumbbell, is an essential equipment to get that perfect muscular structure.  For all you know, a barbell is a bodybuilder’s best friend.