Barbell or dumbbell, exercises for this versatile bar

Want to build strength? Then a barbell is the perfect item to have. You can easily change the weight and perform a wide variety of exercises. Read more in this article!

The versatile bar

You can also build strength using kettlebells or dumbbells, of course, but a barbell offers much more flexibility in terms of weight. You can make the bar as heavy as you like, achieving results in every muscle group. If you're looking for exercise inspiration, read on.

Bent-over row

The bent-over row is perfect for building your back muscles. Hold a barbell with both hands slightly wider than your shoulders. Your palms are facing you, and your arms are straight. Place your feet shoulder-width apart and bend your knees slightly. Then lean forward from your hips, keeping your back straight and in line with your neck. Keep your abs engaged (important for any exercise) and pull the barbell from your knees to your navel, squeezing your shoulder blades together. Repeat this 8 to 12 times, then rest!

Squat

The squat is perfect for building muscle in your legs and glutes. Place the barbell across your neck and stand with your feet slightly wider than hip-width apart. Lower your glutes as far as you can toward the floor (being careful with your knees) and then stand back up. Keep your back straight and look forward with each repetition. Again, engage your abs!

Curl

The curl is perfect for building biceps and forearm muscles. Hold the barbell with an underhand grip and stand upright with a straight back. Curl the barbell up from your thighs towards your shoulders and repeat. Make sure your elbows stay tight to your body and your abs are engaged. This allows you to perform the movement as smoothly as possible without wobbling or swaying. If this happens, it's better to use slightly less weight on the barbell.

Bench press

Bench pressing is perfect for building chest muscles. Typically, you'll lie on a bench press, but if you don't have one at home, you can also use a long ottoman or lie on the floor or a yoga mat. Grasp the bar at shoulder width and hold it above your chest. Palms facing down, you bring the barbell toward your chest and back up. Your abs are engaged, and your chest becomes stronger.