Best Beginner Workouts With Barbells
About
Barbells are fundamental tools for individuals pursuing strength and muscle development.
Both Power and Olympic lifts utilize barbells due to their ability to accommodate versatile loading and effective execution of exercises.
For beginners with less than one year of training experience, specially designed movements promote learning and skill acquisition with a reduced injury risk.
These exercises encompass simplified yet challenging routines that adapt to individual fitness levels.
By incorporating barbells into beginner-friendly programs, participants can experience steady progress and skill development.
Workout 1
Biceps, Back, Quadriceps, Hamstrings, Shoulders, Lower Back
Barbell Curl
15reps30lbs25reps30lbs35reps30lbs
Bent Over Barbell Row
110reps45lbs210reps45lbs310reps45lbs
Landmine Squat
18reps35lbs28reps35lbs38reps35lbs
Landmine Romanian Deadlift
110reps30lbs210reps30lbs310reps30lbs
Landmine Press
110reps40lbs210reps40lbs
Stiff-Legged Barbell Good Morning
110reps30lbs210reps30lbs310reps30lbs
Fitbod workout plans
Take the guesswork out of training.
Follow a personalized plan that adapts as you get stronger.
Generate My PlanWorkout 2
Back, Biceps, Hamstrings, Shoulders, Quadriceps, Abs
Australian Chin Up
18reps28reps38reps48reps58reps
Barbell Pause Curl
110reps30lbs210reps30lbs310reps30lbs
Romanian Deadlift to Shrug
16reps55lbs26reps55lbs36reps55lbs
Single Arm Landmine Press
110reps25lbs210reps25lbs310reps25lbsLandmine Squat
110reps35lbs210reps35lbs
Landmine Core Rotation
110reps30lbs210reps30lbs310reps30lbs
Workout 3
Hamstrings, Biceps, Back, Quadriceps, Shoulders, Abs
Romanian Deadlift to High Pull
16reps55lbs26reps55lbs36reps55lbsBarbell Curl
110reps25lbs210reps25lbs310reps25lbs
Reverse Grip Barbell Bent Over Row
18reps35lbs28reps35lbs38reps35lbsLandmine Squat
110reps25lbs210reps30lbs310reps35lbs410reps35lbs
Landmine Press and Catch
15reps40lbs25reps40lbs
Standing Oblique Crunch
110reps30lbs210reps30lbs310reps30lbs
The 15 Best Beginner Exercises with Barbells
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Barbell Curl
SETS LOGGED5,529,638Biceps Strength96 mScoreBiceps
BarbellsThe Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
How to do it
The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs2. Bent Over Barbell Row
SETS LOGGED3,003,534Back Strength96 mScoreBackBarbellsThe Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.
How to do it
The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs3. Reverse Barbell Curl
SETS LOGGED2,203,913Biceps Strength89 mScoreBicepsBarbellsThe Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.
How to do it
The Reverse Barbell Curl is a bicep exercise that focuses on grip strength and functional strength. By using a barbell with a reverse grip, you can stabilize the movement better, allowing for more effective bicep training.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs4. Stiff-Legged Barbell Good Morning
SETS LOGGED1,887,732Lower Back Strength95 mScoreLower BackBarbells
Squat RackThe Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
How to do it
The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs5. Australian Chin Up
SETS LOGGED517,270Back Strength55 mScoreBackBarbellsSquat RackThe Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.
How to do it
The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.
Sets, Reps, Weight16reps26reps36reps6. Reverse Grip Barbell Bent Over Row
SETS LOGGED886,098Back Strength79 mScoreBackBarbellsThe Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.
How to do it
The Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs7. Landmine Squat
SETS LOGGED70,270Quadriceps Strength91 mScoreQuadriceps
LandmineBarbellsThe Landmine Squat is a lower body exercise using a landmine setup. It strengthens your quads, glutes, and hamstrings while also engaging your core for stability, making it a great variation to traditional squats.
How to do it
The Landmine Squat is a lower body exercise using a landmine setup. It strengthens your quads, glutes, and hamstrings while also engaging your core for stability, making it a great variation to traditional squats.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs8. Landmine Romanian Deadlift
SETS LOGGED173,397Hamstrings Strength83 mScoreHamstringsLandmineBarbellsThe Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.
How to do it
The Landmine Romanian Deadlift is a beginner-friendly exercise that targets your hamstrings and glutes. It uses a landmine setup for added stability, making it easier to control the movement compared to traditional deadlifts.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs9. Romanian Deadlift to Shrug
SETS LOGGED63,019Hamstrings Strength84 mScoreHamstringsBarbellsThe Romanian Deadlift to Shrug is an exercise that works your lower and upper back muscles. It strengthens the hamstrings and glutes while isolating the traps with a shoulder shrug, making it great for improving your posture and overall back strength.
How to do it
The Romanian Deadlift to Shrug is an exercise that works your lower and upper back muscles. It strengthens the hamstrings and glutes while isolating the traps with a shoulder shrug, making it great for improving your posture and overall back strength.
Sets, Reps, Weight18reps50lbs28reps50lbs38reps50lbs10. Romanian Deadlift to Bent-Over Row
SETS LOGGED57,169Hamstrings Strength87 mScoreHamstringsBarbellsThe Romanian Deadlift to Bent-Over Row is a combined exercise that works your hamstrings, glutes, and upper back. This move strengthens your entire posterior chain while improving back muscle definition, making it great for beginners.
How to do it
The Romanian Deadlift to Bent-Over Row is a combined exercise that works your hamstrings, glutes, and upper back. This move strengthens your entire posterior chain while improving back muscle definition, making it great for beginners.
Sets, Reps, Weight18reps45lbs28reps45lbs38reps45lbs11. Barbell Bicep Drag Curl
SETS LOGGED1,003,713Biceps Strength86 mScoreBicepsBarbellsThe Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.
How to do it
The Barbell Bicep Drag Curl is an effective bicep exercise that uses a barbell for added stability. This variation allows for consistent tension on the biceps, helping to build muscle more effectively.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs12. Wide Grip Barbell Curl
SETS LOGGED277,624Biceps Strength87 mScoreBicepsBarbellsThe Wide Grip Barbell Curl is an exercise that primarily works the biceps. By using a barbell with a wider grip, you can enhance the focus on the biceps and ensure better stability during the movement.
How to do it
The Wide Grip Barbell Curl is an exercise that primarily works the biceps. By using a barbell with a wider grip, you can enhance the focus on the biceps and ensure better stability during the movement.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs13. Barbell Pause Curl
SETS LOGGED73,761Biceps Strength68 mScoreBicepsBarbellsThe Barbell Pause Curl is a bicep exercise that includes a pause at the top of the movement. This pause helps to increase muscle engagement and control, promoting muscle growth and strength.
How to do it
The Barbell Pause Curl is a bicep exercise that includes a pause at the top of the movement. This pause helps to increase muscle engagement and control, promoting muscle growth and strength.
14. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBackBarbells
Smith MachineThe Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
How to do it
The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
Sets, Reps, Weight17reps27reps37reps15. Landmine Press
SETS LOGGED206,388Shoulders Strength88 mScoreShouldersBarbellsLandmineThe Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.
How to do it
The Landmine Press is an exercise that strengthens your shoulders. By using a landmine, you can press the weight up and forward, which helps improve strength for sports and everyday activities.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs
Alternative Workouts
Alternative Beginner Workouts
- Best Beginner Glutes Workouts
- Best Beginner Workouts With Trx
- Best Beginner Workouts With Ez Bar
- Best Beginner Workouts With Pvc Pipe
- Best Beginner Push Day Workouts
- Best Beginner Quadriceps Workouts
- Best Beginner Chest Workouts
- Best Beginner Workouts With Resistance Bands
- Best Beginner Workouts With Stability Swiss Ball
- Best Beginner Workouts For Men
- Best Beginner Workouts With Medicine Balls
- Best Beginner Trapezius Workouts
- Best Beginner Forearms Workouts
- Best Beginner Core Workouts
- Best Beginner Lower Back Workouts
- Best Beginner Workouts For Women
- Best Beginner Workouts With Kettlebells
- Best Beginner Workouts With Weight Machines
- Best Beginner Abductors Workouts
- Best Beginner Shoulders Workouts
- Best Beginner Legs Workouts
- Best Beginner Workouts With Landmine
- Best Beginner Hamstrings Workouts
- Best Beginner Chest And Back Workouts
- Best Beginner Back Workouts
- Best Beginner Workouts With Smith Machine
- Best Beginner Workouts To Power Lift
- Best Beginner Workouts To Get Lean And Burn Fat
- Best Beginner Triceps Workouts
- Best Beginner Workouts To Build Muscle Mass
- Best Beginner Workouts With Cable Machines
- Best Beginner Workouts With Flat Bench
- Best Beginner Chest And Tricep Workouts
- Best Beginner Biceps Workouts
- Best Beginner Adductors Workouts
- Best Beginner Bicep And Shoulders Workouts
- Best Beginner Workouts With Pull Up Bar
- Best Beginner Arms Workouts
- Best Beginner Calves Workouts
- Best Beginner Upper Body Workouts
- Best Beginner Workouts To Build Strength
- Best Beginner Abs Workouts
- Best Beginner Pull Day Workouts
- Best Beginner Workouts With Dumbbells
- Best Beginner Full Body Workouts
- Best Beginner Workouts With Garage Gym
- Best Beginner Workouts With Bosu Balance Trainer
- Best Beginner Workouts With Bodyweight
Alternative Workouts with Barbells
- Best Advanced Workouts With Barbells
- Best Workouts With Barbells To Build Muscle Mass
- Best Push Day Workouts With Barbells
- Best Chest And Tricep Workouts With Barbells
- Best Full Body Workouts With Barbells
- Best Hamstrings Workouts With Barbells
- Best Chest And Back Workouts With Barbells
- Best Workouts With Barbells For Women
- Best Upper Body Workouts With Barbells
- Best Workouts With Barbells To Build Strength
- Best Chest Workouts With Barbells
- Best Arms Workouts With Barbells
- Best Workouts With Barbells For Men
- Best Workouts With Barbells To Power Lift
- Best Quadriceps Workouts With Barbells
- Best Core Workouts With Barbells
- Best Back Workouts With Barbells
- Best Shoulders Workouts With Barbells
- Best Legs Workouts With Barbells
- Best Workouts With Barbells To Olympic Lift
- Best Bicep And Shoulders Workouts With Barbells
- Best Workouts With Barbells To Get Lean And Burn Fat
- Best Forearms Workouts With Barbells
- Best Pull Day Workouts With Barbells
- Best Biceps Workouts With Barbells
Alternative Beginner Workouts with Barbells
- Best Beginner Biceps Workouts With Barbells
- Best Beginner Back Workouts With Barbells
- Best Beginner Workouts With Barbells For Women
- Best Beginner Push Day Workouts With Barbells
- Best Beginner Bicep And Shoulders Workouts With Barbells
- Best Beginner Chest And Back Workouts With Barbells
- Best Beginner Workouts With Barbells To Get Lean And Burn Fat
- Best Beginner Workouts With Barbells To Power Lift
- Best Beginner Arms Workouts With Barbells
- Best Beginner Pull Day Workouts With Barbells
- Best Beginner Workouts With Barbells To Build Strength
- Best Beginner Full Body Workouts With Barbells
- Best Beginner Legs Workouts With Barbells
- Best Beginner Workouts With Barbells To Build Muscle Mass
- Best Beginner Upper Body Workouts With Barbells
- Best Beginner Workouts With Barbells For Men
- Best Beginner Shoulders Workouts With Barbells
- Best Beginner Hamstrings Workouts With Barbells