Barbell

Barbells

A barbell and rack support free-weight lifts. Include the bar's own weight; set safety bars for squats and presses. Use plates and collars according to gym instructions.

Exercises with this equipment

Barbell back squat
Quadriceps, Glutes
How to do this exercise: Barbell back squatSetup · movement · load
QuadricepsGlutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Set rack hooks below shoulder height and safeties just below your planned depth. Rest the bar on upper-back muscles, not your neck. Practise racking with a light bar first.
2. Make the movement
  Bend hips and knees to a depth where your whole feet stay supported and your torso stays controlled. Stand back up.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not let knees collapse inward or heels lift.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell bench press
Chest
How to do this exercise: Barbell bench pressSetup · movement · load
Chest
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
2. Make the movement
  Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a heavy bar without safeties or an excessively narrow grip.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell bent-over row
Lats, Upper back
How to do this exercise: Barbell bent-over rowSetup · movement · load
LatsUpper back
1. Set your position
  Soften knees, push hips back and hinge forward. Hold the bar below your shoulders with a neutral back.
2. Make the movement
  Row the bar toward your lower ribs and lower slowly while keeping your torso angle steady.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not jerk your back to lift a heavier load.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell curl
Biceps
How to do this exercise: Barbell curlSetup · movement · load
Biceps
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Stand tall and grip the bar underhand around shoulder width. Keep wrists comfortable and elbows by your sides.
2. Make the movement
  Bend elbows to lift toward your shoulders, then lower slowly without moving your upper arms.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not lean back or swing your shoulders.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell hip thrust
Glutes
How to do this exercise: Barbell hip thrustSetup · movement · load
Glutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Secure a stable bench against sliding and support your upper back on it. Place a padded bar across your pelvis and position feet so shins are roughly vertical at the top.
2. Make the movement
  Push through your whole feet and raise your pelvis until torso and thighs roughly align. Lower slowly; do not arch your lower back at the top.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not gain height by arching your back. Learn the machine release before adding working load.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell overhead press
Front deltoids, Side deltoids
How to do this exercise: Barbell overhead pressSetup · movement · load
Front deltoidsSide deltoids
1. Set your position
  Set the bar around upper-chest height in a rack and grip slightly wider than shoulders. Stand firmly and brace your abdomen and glutes.
2. Make the movement
  Press overhead within a comfortable range, then lower slowly to the starting position.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not arch your lower back to press or lower the bar behind your head.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Barbell shrug
Trapezius
How to do this exercise: Barbell shrugSetup · movement · load
Trapezius
1. Set your position
  Stand tall holding the weights close to your body, neck relaxed.
2. Make the movement
  Raise shoulders toward your ears and lower slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not roll your shoulders or jerk your head.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Close-grip bench press
Triceps
How to do this exercise: Close-grip bench pressSetup · movement · load
Triceps
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Lie on a bench inside a rack, feet planted. Set safety bars or use a spotter; for close grip use roughly shoulder width.
2. Make the movement
  Lower the bar under control toward your chest, wrists above elbows. Press back up without bouncing.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not use a heavy bar without safeties or an excessively narrow grip.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Conventional deadlift
Hamstrings, Glutes, Lower back
How to do this exercise: Conventional deadliftSetup · movement · load
HamstringsGlutesLower back
1. Set your position
  For a straight bar stand with it over midfoot; for a trap bar stand inside the frame. Bend hips and knees and grip securely.
2. Make the movement
  Brace your torso, push through your feet and straighten hips and knees. Return the load to the floor under control.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not jerk the weight or lean back at the top. Learn the technique with a light load first.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
Romanian deadlift
Hamstrings, Glutes
How to do this exercise: Romanian deadliftSetup · movement · load
HamstringsGlutes
Schematic position and movement guide. Actual machine designs may differ.
1. Set your position
  Stand holding a bar or dumbbells in front of your thighs, knees softly bent.
2. Make the movement
  Push hips backward with the load close to your legs until you feel a gentle hamstring stretch. Stand by extending the hips.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not round your back just to reach the floor.
Understanding the load
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.