Best Upper Body Workouts With Barbells To Get Lean And Burn Fat

The Barbell Ab Rollout is an advanced exercise that helps strengthen your core muscles. You start on your knees, roll the barbell forward while keeping your back straight, and then pull it back to your starting position. This exercise effectively works your abs, shoulders, and back, so it's important to maintain good form.

How to do it

1. Kneel in front of a barbell on the ground.
2. Grab the barbell with both hands, keeping them shoulder-width apart.
3. Brace your core and push the barbell forward until your arms and hips are fully extended.
4. Maintain tension in your abdomen to keep your lower back straight.
5. Pull the barbell back to the starting position while exhaling.

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.

How to do it

1. Stand with the barbell at shoulder height and grab it with your hands shoulder-width apart.
2. Bend your knees slightly and lower yourself to place the bar on your upper chest.
3. Position your elbows under the bar so your forearms are straight up and palms face forward.
4. Lift the barbell straight up until your arms are fully extended, keeping it aligned with your ears.
5. Lower the barbell back to your chest to repeat the exercise.

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.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

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.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Front Plate Raise is a great exercise to strengthen the front of your shoulders. By using a weight plate, you can effectively work your anterior deltoids while keeping the movement smooth and controlled.

How to do it

1. Stand upright and hold the sides of a weight plate in front of your waist.
2. Keep your arms slightly bent and raised the plate to just above shoulder height.
3. Lower the plate back to the starting position, maintaining a neutral back throughout.

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.

How to do it

1. Stand with the barbell perpendicular to your body.
2. Place your feet shoulder-width apart, holding the end of the barbell in front of your chest with both hands.
3. Grip the bar with your palms facing each other and elbows close to your sides.
4. Brace your core and press the bar upward and forward.
5. Lower the bar back to the starting position and repeat.

The Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.

How to do it

1. Stand with your feet shoulder-width apart, straddling the barbell, and face away from the landmine anchor.
2. Engage your core and keep your back straight.
3. Bend your knees slightly, hinge at your hips, and grip the barbell near the base.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or chest by bending your elbows.
6. Lower the barbell back to the starting position.

The Single Arm Landmine Press is an upper body exercise that targets your shoulders, triceps, and core using a landmine attachment. By pressing with one arm at a time, it helps improve strength, stability, and coordination, making it a great choice for beginners and athletes alike.

How to do it

1. Stand tall with feet shoulder-width apart.
2. Hold the end of the barbell in your right hand, just in front of your right shoulder.
3. Keep your right forearm vertical and your elbow tucked to your side.
4. Brace your core and push the barbell upward until your arm is fully extended.
5. Slowly lower the barbell back to the starting position and switch to your left arm.

The Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.

How to do it

1. Stand with your feet shoulder-width apart, facing away from the landmine anchor.
2. Brace your core to maintain a neutral spine.
3. Bend your knees slightly and hinge at your hips to reach for the barbell with your right hand.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or until a plate touches your chest with your right elbow.
6. Lower the barbell back to the starting position and repeat on the left side.

The Pause Bench Press is a modified bench press that focuses on the lower part of the lift. This exercise works the chest, triceps, and shoulders, helping you build strength and control by pausing briefly with the barbell at chest level before pressing it up.

How to do it

1. Lie flat on a bench with feet under your knees.
2. Hold a barbell just outside your shoulders with arms extended.
3. Bend your elbows at a 45-degree angle until the bar touches your chest.
4. Pause for 1 to 2 seconds before pushing it back up.
5. Repeat for the desired number of reps.

The Barbell Front Raise focuses on strengthening the front shoulder muscles. This exercise helps improve shoulder strength and endurance while promoting better shoulder health.

How to do it

1. Stand with your feet shoulder-width apart and knees slightly bent.
2. Hold a barbell with both hands at shoulder width, palms facing you, and elbows slightly bent.
3. Raise the barbell in front of you until it is level with your shoulders.
4. Pause for a moment, then lower the barbell back to the starting position.
5. Keep your core engaged and maintain good posture throughout the movement.

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.

How to do it

1. Stand upright holding a barbell with both hands, palms facing towards you, at waist height.
2. Engage your core by tightening your stomach muscles.
3. Flex your elbows to raise the barbell to shoulder height, keeping your elbows close to your body.
4. Lower the barbell back to the starting position and repeat.

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.

How to do it

1. Stand with feet shoulder-width apart and knees slightly bent.
2. Hold the barbell with hands wider than shoulder-width, palms facing up.
3. Raise the barbell by bending your elbows, keeping them fixed at your sides.
4. Pause briefly at the top, feeling the tension in your biceps.
5. Lower the barbell back to the starting position slowly.
6. Keep your core tight, shoulders back, and chest up throughout the exercise.