6 Best Barbell Exercises for Beginners to Get Toned Body × Follow Us Create Notifications New User posted their first comment this is comment text Link Approve Reject & ban Delete Log in Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout Health and Fitness Listicle

6 Best Barbell Exercises for Beginners to Get Toned Body

By Ruby khanna Modified 21 Sep 2022 Follow Us Comment Share Barbell exercises offer great full body benefits. (Photo via Pexels/Li Sun) Barbell is one of the most intimidating pieces of gym equipment. It's bigger than most free weights and is difficult to handle, especially for a beginner. You can’t maneuver it quite as easily as dumbbells and kettlebells. While barbells can be challenging to use, they are still one of the most versatile and powerful tools to build strength and muscle, both of which are important for good cardiovascular health and quality of life. Barbell can be used in many ways to avail its benefits. Barbell exercises include a lot of compound moves and offer a higher metabolic effect compared to exercises that target a particular muscle group. That means along with toning the muscles, you also burn fat faster while training with a barbell. To help you get started, we’ve compiled a list of some of the best barbell exercises that can tone your entire body. When starting with these exercises, make sure to keep the weight light initially, as heavy weights can quickly become tiresome as you cycle through the reps.

Barbell Exercises for Beginners

The following six exercises are easy and beginner-friendly. Perform them correctly, and be mindful of your form. Let's get started:

1 Barbell Back Squat

To do this exercise: Start the exercise by grabbing the bar with your hands slightly wider than shoulder-width apart. Duck yourself under the bar, and move your upper back against it.Squeezing your shoulders, stand up straight, and place your feet a bit wider than shoulder width. Turn your feet out at 20 degrees.Bend your knees, and push your hips back to get into a lower squat position while balancing the bar on your upper back.Squat till your hip reaches below your knees.Push through your feet, and get back up to the starting position.Repeat.

2 Upright Row

To do this exercise: Hold the bar with your palms facing in towards your body, touching your thighs. Keep your feet and hands at shoulder distance, chest up, and knees soft.Engage your glutes and core, and pull the bar up till it reaches your chin level. Make sure to keep your elbows out.Lower the bar back to the starting position, and repeat.

3 Chest Press

To do this exercise: Lie down on a bench on your back with your legs on either side. Keep your feet on the floor.Unrack the bar with both hands, and bring it above your chest. Breathe easily, and slowly lower the bar till it reaches above your lower ribs.Push it back to the starting position, and repeat.

4 Romanian Deadlift

To do this exercise: Stand straight with your feet shoulder-distance apart, and hold the bar using an overhand grip outside your thighs.Slightly bending your knees, bend forward from your hips, and lower the bar towards your shins till you feel a gentle stretch in your hamstrings.Move the bar back up to the starting position by pushing your hips forward, and repeat.

5 Barbell Lunge

To do this exercise: Position the bar on the rack at your shoulder level, and stand tall facing away from it. Hold the bar with a tight grip, and position it safely on your shoulders.Lift it with both hands, and at the same time, move your right foot in the front to take a lunge position.Make sure to keep your glutes and core engaged throughout and feet at shoulder-width distance.Stand back up, and repeat with your other leg.

6 Hip Thrust

To do this exercise: Hold a barbell using both hands at shoulder width, and keep your palms facing in.Sit straight on the floor with your back against a bench, and bend your knees while keeping your feet flat on the ground.Rest the bar on your pelvic area, and maintain this position.Slowly push to lift your pelvis off the ground with your thighs, hips, and upper body in a straight line.Hinge from your pelvis, and bring the bar back to the start.Repeat.

Takeaway

Look to complete the aforementioned barbell exercises for at least three sets of 8-10 reps. Rest for a few minutes in between each set, and move through a full range of motion. As a beginner, it's important to start slow, and gradually work your way up to avoid pain or injury. It's also best to work under a certified fitness trainer to ensure you perform each exercise correctly. Poll : 0 votes Quick Links More from Sportskeeda Edited by Bhargav × Feedback Thank You! Be the first one to comment Follow Us Share Show More Comments GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ GIF Comment in moderation 0 0 Reply x Edit Delete Delete the comment? No thanks Delete GIF Cancel Update GIF Cancel Reply ❮ ❯ Be the first one to comment on this story More from Sportskeeda Fetching more content... 1 Manage your profile Editing Story Queue Video Queue Editing Stats Writer Home SEO Redirection Admin Wiki Edits Taxonomy Home Edit Site Menu Mapping Dashboard Tag Pages Community Social Feed Queue Feed Center Notification Center Affiliate Home Manage Pages Bottom Tagline Dash Timeless Stories Logout No Results Found Get the free App now Manage notifications Popular ‍ Sports (30+) CricketCricket HomeScheduleT20 World CupT20 warm upIND vs SAENG vs PAKAUS vs ENGLegends LeagueECS T10 CroatiaWBBL 2022ECC T10SMAT 2022Bukhatir LeagueNZ T20 Tri-SeriesWomen's Asia Cup 2022ECT10 FootballFootball HomeNewslettersSK Experts ScheduleEPLNations LeagueLa LigaLigue 1Champions LeagueFIFA WCMLS Bundesliga Serie A WWEWWE HomeNewslettersRumor RoundupRAWSmackDownResultsRosterChampionsWWE Crown Jewel 2022PPV ScheduleAEW EsportsEsports HomeMinecraftOverwatch 2RobloxGenshin ImpactFortniteGTAStreamersFree FirePUBGValorantBGMIPop CultureAnimeGaming TechWiki Guides TennisTennis HomeTennis calendarTennis Results TodayATP RankingsWTA RankingsRoger FedererRafael NadalNovak DjokovicSerena Williams MMAMMA HomeUFC NewsONE ChampionshipUFC Fight NightScheduleRankingsResultsUFC Fights TonightONE Championship ResultsONE Championship ScheduleONE Championship Rankings KabaddiKabaddi HomePKL 2022PKL SchedulePKL Points TableKabaddi Rules WikiWiki HomeMinecraft WikiNaruto WikiTikTok WikiYoutube WikiGTA WikiTerraria WikiOne Piece Wiki MoreSportsBasketballIndian FootballNFLMinecraftFormula 1NascarPop CultureCollege FootballHockeyGolfAthleticsBadmintonGymnasticsWrestlingSwimmingTennisShootingBoxingArcheryWinter SportsRobloxFree PicksSkateboardingKho KhoLifestyle LINKS About Us Write For Us Policies Editorial Standards Journalism Awards Fact Check Affiliate Program Careers CSR Privacy Policy Contact Us Edition: English हिन्दी