Updated: 2021, Jun 10

10 Best Barbell Exercises For Every Women

Ever tried barbells? This workout equipment have been around since the past, and it is difficult to go to a gym and fail to find some sets barbells. Barbells mostly focus on working out the majority of both the upper and lower body muscle groups to boost stamina, strength and body mass. There are several variations when it comes to exercising using barbells. Here are some exercises that can be helpful in achieving your fitness goals by simply using a set of barbells.

10 Best Barbell Exercises For Every Women

#1.Bench Press

Bench Press is one of the best exercise routine suitable for starters who want to increase their chest mass. To perform bench press with barbells, lie flat on a bench while grasping the barbell with a shoulder’s width grip. Breathe in as you lower the barbell to your lower chest while keeping your elbows close to your sides all the way. Exhale as you lift up the weight and repeat this process thrice 8 to 10 times per set.

Bench Press

#2.Overhead Press

You can do overhead press while standing or seated. Plus you can either bring the barbell in front or behind you. Firmly hold the barbell with a slightly wider than shoulder grip. Slowly lower it down towards your front or at the back or your neck. Do 3 sets of about 8 to 12 repetitions. If you want to build your shoulders, the overhead press is the best way towards the goal.

#3.Close Grip Bench Press

Just like the classic bench press, in the close grip bench press, you are supposed to keep your hands about 6 to 8 inches apart. To complete a lockout, lower the barbell and then lift it up. For maximum benefits, target to complete 3 sets of 10 to 15 repetitions.

Close grip Bench Press

#4. Inclined Bench Press

Same as bench press, inclined bench press targets your upper chest. This time you are supposed to lie flat on a bench while grasping the barbell with a shoulder width grip. Inhale as you bring down the barbell to your upper chest while ensuring that your elbows lie close to your sides throughout the exercise. Exhale as you push the weight up from your chest and repeat the same process thrice 8 to 10 times per set.

#5. Standing Curl

Stand straight while keeping your feet moderately apart. Grab the barbell with a grip slightly wider than your shoulder width. Ensure that your elbows are pressed to your sides as you curl your hands inwards to contract your biceps fully. Aim at three sets with each constituting of 5 to 9 repetitions. The best thing about this exercise is that it helps add mass to your biceps.

Standing Curl Exercise Women

#6.Reverse Curl

Unlike with the classic bench press, you are supposed to hold the barbell with an underhand grip or and an overhand grip. You should ensure that your elbows are close to your side as you pull the barbells up towards your chest before slowly bringing it down. Repeat the same process thrice 7 to 11 repetitions per set. If you are looking for a technique to build up your biceps and forearms, reverse curl is the best way to go about it.

#7. Upright Row

In carrying out the upright row, you should take a shoulder width overhand grip on the barbell. Simply bring it to your chin level for about 9 to 15 repetitions each for 3 sets. This exercise targets to increase your trap muscle, as well as the mass.

#8. Squats

Squat is similar to the overhead press although in this case, you should stick to bringing the barbell down at the back of your neck and then squat down at a snail’s pace even as you bring the weight down. Don’t count repetitions but aim for at least 3 sets. Barbell squats are effective in working out the muscles in your legs.


#9.Bent Over Row

If you are looking for a great way to strengthen your back, the bent over row should be your best choice. Simply take hold of the barbell with a slightly wider than shoulder width grip. Bring the weight up into your midsection with your arms on the back. Using an underhand grip, and while ensuring that your legs are slightly bent, pull your arms back as you draw the weight towards your waist. Please note that, your upper body should be leaning forward as you lift up the weight.

#10.Wrist Curls

Start by placing your arms on a flat bench ensuring that your wrists are firmly down with your palms up quite a bit over the edge of the bench. While carrying out this routine, you should make sure that you remain steady throughout. Next, relax your wrists as you curl your hands up when lifting the barbell close to your forearms. Without counting repetitions, repeat this workout for three sets. Carry on with repetitions until you can no longer hold on it in every set. Although this workout can be quite challenging, it helps build greater mass in forearms.

Read Also – 5 Best Bodybuilding Exercises For Female Bodybuilders


Michael Wight

Michael Wight is a health enthusiast and blogger. He contributes to different websites in the health and fitness niche. He is a compete

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