Weighted bar exercises are effective and certainly versatile strength exercises for building body muscles and adding to its definition. There’s no need to spend time going to the gym because you can do it at home using weight or other weights.
If you have watched this exercise on YouTube but are still doubtful about the right type of bar exercise, now you are in the right place. We will show you the best bar exercises to add to your new routine.
Best Weighted Bar Workouts.
- Position the bar on the shoulder just behind your neck, and stand with your feet shoulder-width apart.
- Then lift your hips back and squat.
- Lower your butt to the floor and align your thighs with the floor.
- Return to the top and stand up.
Do it in 10 to 12 reps in 3 sets, and remember to strengthen your lower body and core when doing this exercise.
2. Curtsy Lunge.
- Hold the bars with your hands wider than your shoulders and face your palms down.
- Knees bent then lift the bar above the head and bring it to the back of the head and place it on the shoulders.
- Step your left foot diagonally behind your body then bend your knees form an angle of 90 degrees once you keep the bar straight parallel to the floor.
- When the knee is almost touching the floor, reverse the movement and return to the starting position.
3. Side Lunge.
- First stand up straight with both hands holding the bar.
- The knees are bent, then bend your elbows curl toward the chest. Next, with your left foot, take a large step towards the left.
- Keep the bar parallel to the floor, then bend your left knee to 90 degrees with your right leg straight.
- Finally, press through the heel of the left foot to get to the starting position.
- Stand while holding the bar in front of your body.
- Push your hips back, then bend your knees to a 45-degree angle in your hips.
- The position of the bar should be as high as the middle of your foot with your arms extended.
- Pull the shoulders and point the hips toward the front by involving the glutes, followed by standing upright and returning to the starting position.
- Lie on your back with your knees bent and feet flat on the floor.
- Hold the bar with two straight behind your head.
- Pull or push the bar up until your body is at a full position, and feel a contraction in your ab muscles.
- End the movement with the bar above your head with both arms straight, then return to the beginning and do not rush.
6. Bicep Curls.
Bicep curls is an exercise on this list of weighted bar exercises that are said to be very well-known to many people.
- Starting with a standing position with feet hip-width apart.
- Hold the bar with both hands and face it for your body.
- Keep your elbows on the sides and straighten your body, then move the bar towards your chest.
- Hold that position and feel your biceps contract, then slowly descend to its original position.
7. Triceps Extension.
- You can do it by standing or sitting in a chair.
- Hold the bar with a high handle with your hands shoulder-width apart.
- Then lift the bar towards the top. With arms fully outstretched to begin.
- Lower the bar down behind your head then push up with both arms straight.
- In this movement, feel your triceps contracting.
8. Chest Press.
- Lay your body on the floor, bend your knees and place the soles of the feet on the floor.
- Hold the bar with both hands until it touches the chest and elbows bent and towards the sides of the body.
- Push the bar up above your chest, then stop before your elbows are straight.
- Lower the bar, then slowly return to the original position.
Do this exercise in 3 sets with 10 to 12 repetitions. You also can complete this workout with push-up movements to further pump your chest.
9. Bent-Over Row.
- Stand with both hands holding the bar directly above the shoulder width.
- Push the hips back and let the bar hang in front of straight arms.
- Then pull the bar up towards your chest with your elbows over the side of your body.
- Hold the above for a while then return to the start with control.
10. Shoulder Press.
- Stand with the distance between your feet and knees slightly bent.
- Hold the bar directly in front of your neck with your palms facing forward, and your elbows bent.
- Bring the bar to the top of the head then stop briefly when above.
- Reverse the movement and return to the beginning by lowering slowly.
Using only one piece of equipment, you can do weighted bar exercises to train your abs and other muscles. Very practical! Besides, there are many types of full-body exercises that you can do with this bar, including beginners, or for seniors. If you feel motivated to start this exercise, do it now because you will like it.