7 great upper body barbell workouts

Are you ready to sculpt a Herculean upper body that turns heads at the gym and beyond? Look no further than the trusty barbell.

This versatile piece of equipment is a powerhouse when it comes to building strength and muscle in your upper body.

In this article, we’re going to dive deep into seven barbell workouts that will not only challenge you but also keep your upper body workouts fresh and exciting.

Bench Press Bliss

Let’s start with the classic: the bench press. Lie on a flat bench with your feet flat on the floor.

Grip the barbell slightly wider than shoulder-width apart. Lower the barbell to your chest and push it back up explosively.

This exercise primarily targets your chest, shoulders, and triceps, making it a staple for upper body strength.

Barbell Rows for Broader Back

Stand with your feet shoulder-width apart, bend at your hips, and grab the barbell with a shoulder-width grip.

Keep your back straight and pull the barbell to your lower ribcage while squeezing your shoulder blades together.

Barbell rows are the ultimate exercise for building a broad and powerful back.

Military Press for Shoulders of Steel

Stand with your feet shoulder-width apart and the barbell resting on your collarbone.

Push the barbell overhead until your arms are fully extended. Lower it back down to your collarbone.

Military presses are a fantastic way to strengthen your shoulders and develop those coveted “cannonball” delts.

Barbell Curling for Biceps Brilliance

Stand with your feet hip-width apart, grip the barbell with palms facing forward, and curl it towards your chest. Lower it back down with control.

Barbell curls are a time-tested favorite for building bulging biceps. Don’t forget to squeeze at the top for maximum gains.

Skull Crushers for Tricep Triumph

Lie on a bench with a barbell in your hands, extended over your chest. Bend your elbows to lower the barbell towards your forehead (without actually crushing your skull).

Extend your arms back to the starting position. Skull crushers are a potent tricep builder and are also known as lying tricep extensions.

Zig-Zag Lunges for Leg and Core Strength

Step out of the standard upper body routine for a moment. Load the barbell and perform walking lunges, alternating legs as you go.

This exercise targets your legs and core while adding an element of balance and coordination to your workout.

Deadlift Dominance for Total Body Power

While deadlifts work your lower back and legs, they also engage your upper body.

Stand with your feet hip-width apart, grip the barbell, and lift it from the ground by extending your hips and knees.

Deadlifts are the grand finale of upper body workouts, requiring strength and stability from head to toe.

Remember, proper form and technique are paramount to prevent injury. Start with a weight you can handle comfortably and gradually increase it as you grow stronger.

Always warm up before lifting heavy, and consider consulting a fitness professional if you’re new to barbell workouts.

So, there you have it—seven barbell workouts to supercharge your upper body.

Mix and match these exercises to keep your routine exciting and effective.

The barbell is your ticket to sculpted arms, broad shoulders, and a strong back that commands respect.

Now go hit the gym and show your upper body who’s boss!

Leave a Comment