💪 15 Best Barbell Exercises for Size and Strength

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Here’s what you’ll learn today:

• The 15 best barbell exercises for gaining muscle and strength

• Eight common mistakes people make during bench press workouts

• A back exercise from Dwayne “The Rock” Johnson

EXERCISES

Barbell Overload

There’s no shortage of strength-building equipment to choose from at the gym. You’ve got dumbbells, pull-up bars, resistance bands, and countless other odds and ends that we don’t have the space to name here. But when you get right down to it, the humble barbell stands out from the pack.

Training with a barbell allows you to lift heavier weights, potentially building more size and strength when used properly. It really is the king of all gym equipment. Of course, there are countless barbell movements to choose from. So, to make it easier, we’ve compiled a list of the 15 best exercises to focus on if you want to build serious size and strength.

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FORM CHECK

Bench Press No-Nos

Of course, the bench press made our list of the best barbell exercises. Its popularity is undeniable, as it helps develop a strong and impressive chest while also putting your shoulders and triceps to the test. However, even the most experienced lifters can make mistakes during this gym staple.

There are so many ways you can ruin your benching technique, from incorrect elbow and wrist positioning to improper grip width. These issues can derail your progress at best and increase the potential for injury at worst. To identify and fix these common errors, keep reading below.

Exercise Tips

Rock Hard

Dwayne Johnson is larger than life. So profoundly dedicated to his workouts is “The Rock” that he’s known for hauling a fully furnished and functional weight room — called Johnson’s Iron Paradise — to exotic locales while he shoots movies. 

• One of Johnson’s go-to back exercises is the dumbbell seal row, a simple but extremely effective muscle-builder.

We’re going to break down how to do one of The Rock’s mainstay back exercises so you can build a heroic back of your own.

THE DROP SET

All Jacked Up

• Hadi Choopan dominated bodybuilding competitions throughout 2024 and placed second at the Mr. Olympia. Read why Choopan is “devastated” despite the stellar year.

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• The lower-chest cable flye rounds out your pecs for full development. Learn the proper technique.

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