Essential Women's Barbell Exercises: A How-to Guide

2024-06-27

Unexpectedly, around the age of 30, women begin to lose roughly 1% of their muscular mass year. Loss of muscle slows down metabolism, which causes fat growth, weakening of the body, and flabby skin. Don't panic. Applying weight exercise three times a week will help prevent or even reverse this. Although dumbbells are the most often used weight training tool, barbells have also gained popularity in the fitness industry.

A barbell is a long, straight, cylindrical rod with varying diameters that is used to burn fat and assist tone and tighten muscles. You may use it for a range of activities, and it's safe and ideal for beginners. These 11 barbell workouts for women will help you work your upper, lower, and core. Go down by scrolling!

A Barbell: What Is It?

A barbell is a piece of equipment used in bodybuilding and strength training routines. Its design and size make it easy to identify from other equipment. The grip area of a typical barbell is composed of a long metal bar with a uniform diameter. Additionally, it contains movable weight plates connected to each of its ends. You may modify them so that the weight is in line with your degree of fitness. Typically, the bar includes a crosshatch design in the middle to aid with a tight hold. Bench presses, squats, deadlifts, and overhead presses are just a few of the workouts that may be performed with this adaptable training equipment.

Including barbell workouts in your training regimen can help you increase muscular tone, strength, and general fitness. See the next section for some easy barbell workouts you may attempt.

10 Women's Barbell Exercises

Perform a ten-minute warm-up before to beginning. For safety, put on grip gloves. If you are a newbie, it is better to begin with just the barbell and no weight plates. You may start incorporating weight plates and more resistance into your workouts after you're comfortable with the barbell's weight. Barbells are typically set in accordance with lifting standards and have knurl markings to indicate where to hold them. You have the option of using a close or broad grip. Starting with your hands shoulder-width apart is the ideal position. When utilizing the barbell, make sure both arms experience resistance and that the hands are situated uniformly apart. Here is your complete body barbell training program to keep in mind:

1. Deadlift barbell

Target: Lower back, hamstrings, glutes, traps, and core

How to Carry Out

Hold a barbell with your hands and feet shoulder-width apart and your palms facing inward. Elevate your chest, contract your glutes and core, and place the barbell on your thighs.
Bend down at the waist and lower your torso.
The barbell should be lowered to nearly touch your feet.
Get up, take a straight stance, and extend your hips.
Work your glutes and core to avoid lower back problems.
Perform 3 sets of 8–12 repetitions, with a 20-second break in between.

2. Straight Barbell Row

Straight Barbell Row

Target: Upper back and shoulders

How to Carry Out

Touching the thighs, hold the barbell with your palms facing inside. Maintain a shoulder-width distance between the hands and feet, soft knees, and an elevated chest. Work your glutes and core.
Hold the barbell up to your chin while extending your elbows.
Return the barbell to its initial position by lowering it.
Perform three sets of eight to twelve repetitions.

3. Bent-Over Barbell Row

Target: Shoulders, upper arms, glutes, and upper back

How to Carry Out

Grasp a barbell with your hands facing outward. Maintain a shoulder-width distance between your hands, slightly bend your knees, roll your shoulders back, and maintain your chin up.
Bend forward from the waist and extend your upper body. Look down while maintaining your glutes and core active. This is where everything begin.
Pull the barbell toward your chest while keeping your elbows tight to your torso.
Take a breath and return the barbell to its beginning position.
Perform three sets of eight to twelve repetitions.

4. Bicep Curl Barbell

Goal: Biceps

How to Carry Out

Maintain shoulder-width distance between your hands and feet while grasping a barbell with your palms facing outward. Keep your chest up, roll your shoulders back, and use your glutes and core.
When your elbows are fully extended, cease curving your arms upward.
Take a breath and return the barbell to its beginning position.
Perform three sets of eight to twelve repetitions.

5. Extension of Barbell Triceps

Extension of Barbell Triceps

Triceps are the target.

How to Carry Out

With your feet flat on the floor, flex your knees while lying down on a mat. Lay down and raise a barbell above your head.
Reach back behind your head to seize the barbell. Hands should be shoulder-width apart.
Raise the barbell, put both hands out, and place it directly across your chest. This is where everything begin.
To droop your forearm, maintain stability in your upper arm and bend your elbows. When the barbell approaches the floor, stop.
Take a breath out and raise your forearm.
Perform three sets of eight to twelve repetitions.

6. Barbell Launch

Target: Shoulders, Lats, Hamstrings, Abs, and Glutes

How to Carry Out

Place a barbell in front of your knees while on your knees on a mat.
Lower your torso so that you can grasp the barbell. Maintain the palms facing inward and the hands shoulder-width apart. Work your glutes and core. This is where everything begin.
Roll the barbell forward by pushing it with your hands.
As you roll, move your upper body while maintaining a straight spine.
Return to where you were at the beginning.
Perform three sets of eight to twelve repetitions.

7. Bench Press Barbell

Target: Shoulders, biceps, upper back, and chest

How to Carry Out

Place your legs on either side of a barbell rack bench and lie on your back. Feet should remain level on the ground.
To remove the barbell from the rack, grab hold of it and raise it.
Raise the barbell over your chest and extend your arms. This is where everything begin.
Breathe in and let the barbell drop. When it is a few inches over your chest's lower ribs, stop.
Breathe out and raise the barbell to the beginning position.
Perform three sets of eight to twelve repetitions.

8. Shoulder Press Barbell

Shoulder Press Barbell

Target: Upper back, biceps, chest, and shoulders

How to Carry Out

Keep your palms inside when holding a barbell. Maintain a shoulder-width distance between the hands and feet, with supple knees. Keep your chest up, roll your shoulders back, and use your glutes and core.
Raise it to your chest level from the ground. With your palms facing outward, flex your wrists. Look ahead while keeping the elbows tight to the body. This is where everything begin.
Lift the barbell above your head and release the air.
Breathe in and return the barbell to the beginning position gradually.
Perform three sets of eight to twelve repetitions.

9. Weighted Lunge

Target: Core, hamstrings, quadriceps, and glutes

How to Carry Out

Place a barbell at shoulder height on the rack, then turn to face away from it.
Holding the barbell in place on your shoulders, raise it.
Align the left and right feet at the same height.
Move a little distance away from the rack. Maintain a shoulder-width distance between your feet, lift your chest, contract your glutes, and gaze forward. This is where everything begin.
Let out a breath and advance with your right leg.
Take a breath, flex your knees, and drop yourself into a lunge.
Breathe out, stand up again, and put your right foot back.
To finish one repetition, repeat with your left foot.
Perform 12 repetitions in 3 sets.

10. Squat with a barbell

Target: Lower back, lower abs, quads, hamstrings, and glutes

How to Carry Out

Place a barbell at shoulder height on the barbell rack and face away from it.
Holding the barbell in place on your shoulders, raise it.
Move a little distance away from the rack. Maintain a shoulder-width distance between your feet, lift your chest, contract your glutes, and gaze forward. This is where everything begin.
In order to sit or squat, push your hips back, bend your knees, and lower your body. Instead of going over the toes, the knees should point outward.
Inhale, then stand back up.
Do ten repetitions in three sets.