Barbell
A barbell is one of the most verrsatile pieces of equipment you can find in a gym for building full body strength, right up ther with squat racks and weight benches. They’re great tools for lifters of any fitness or stength level, and can be used for parctically any form of training and exercise.
Women’s barbells speciffcally have a weight of 15 kg or 35 pounds, and a shaft diameter of 25mm. If you’ve found yourself onthis list, then you might be looking to kick your training to the next level by inversting in a high quality barbell. Don’t worry, we’re gotpick for picks for a variety of home gym and lifestyles.
like any the other big purchase buying a barbell requires some to figure out which is the prefect fit for you. There are a ton of different types of barbells for woman which cna be confusing and make it difficult to find the one that suits your needs. Our list the barbells for women seeks to down some of the noise surrounding women’s barbells, so that can focus and on getting to lifting as quickly as possible.
It can be a mission to decided on new exercises to add to your workout. But it’s important to switch up your routine even it just for some variation. It can help to avoid plateaus and keep exercise interesting.
Not to mention it can be difficult to stay motivated for the same workout day in day out. When the gym is gym sometimes there’s nothing better than grabbing a barbell and staying in your corner of the gym.
No waiting around for machines, no waiting for the doumbells you want and no trying to speak to people. Bliss with a simple barbell you can bodyfat , lose weight , tone up , build strength and muscle and improve your overall fitness.
11 Barbell Exercises For Women
Before starting do a 10-minute warm grip gloves for safely. It is best to start without any weight plates and use the barbell if you are beginner. Once you get comfortable with the weight of the barbell, you can start adding weight plates and more resistance to your workout. Usually barbells, have knurl marks indicating where to grip them and are set as per the lifting standards. You can go for a wide grip or a close grip. It is best to start with your hands shoulder width apart. Ensure the hands are placed at a uniform distance, and both arms feel the resistance while using the barbell. With these points in mind here’s your full-body barbell workout routine.
1. Barbell Deadlift
Target
Hamstrings, Glutes, Lower back , Traps and Core
How To Do
- Hold a barbell with the points facing inward and hands andd feet shoulder with apart keep the chest up, engage the core and glutes and rest the barbell against the thights.
- Hinge from the waist and bend your upper body down.
- Lower the barbell until it almost touches your feet.
- Get up, stand straight, and thrust your hips forward.
- Engage the core and glutes to prevent lower back pain
2. Barbell upright Row
Target:
Shoulders and upper back
How To Do
- Hold the barbell with the paims facing inward, touching the thighs, keep the hards and feet shoulder width apart, and the knees soft and chest up. Engage the care and glues.
- Pull the barbell up towards your chin and keep the elbows out.
- Lower the barbell back to the starting position.
3. Barbell Bent-Over Row
Target
Upper back, Glutes, Shoulders, and Upper arm.
How To Do
- Hold a barbell with the hands shoulder-width apart and palms facing inward.
- Set on the floor with your back against the barbell bench. Bend the knees, keep the feet flat on the floor, and rest the barbell on your pelvic area.
- Push against the bench to lift your pelvis of the floor. This is the starting postion.
- Excale and push your plevis up and extend it. The hips, thighs, and upper body should be in the same line.
- Inhalde and hinge from the plevis to bring it down.
- Beffore it touches the floor, push it up again.
4. Barbell Bicep Curl
Target
Bisceps
How To Do
- Hold a barbell with the palms facing outward, and keep the hads and feet shoulder width apart. Roll the shoulders back keep the chest up. And engage the core and glutes.
- Curl your arms, up and stop when the elbows are completely flexed.
- Inhale and lower the barbell back to the starting position.
5. Barbell Tricep Extension
Target
Triceps
How To Do
- Lie down a mat, flex the knees, and keep the feet on the floor. Position a barbell above your head before lying down.
- Extend your arms behind your head and grap the barbell. Keep the hands shoulder-width apart.
- Pick the barbell up extend your hands and postion it right over chest. This is the starting position
- Keep the upper arm stable and bend the elbows to lower your forearm. Stop when the barbell is about to touch the floor.
- Exhale and bring your foream up.
6. Barbell Roll-Out
Target
Abs, Glutes, Hamstrings, Shoulders, and Lats
How To Do
- Kneel on a mat and piece a barbell in front of your area.
- Lower hour upper body to grip the barbell . Keep the hands shoulder width apart and the paims facing inward. Engage the core and glutes. This is the starting position.
- Push the barbell with your hands and roll it forward.
- Move your upper body as you roll and keep the spine straight
- Come back to the starting position.
7. Barbell Chest Press
Target
Chest, Shoulders, Upper back, and Biceps
How To Do
- Lie down on your back on a barbell rack bench with the legs on ethier side of the bench keep the feet flat on the floor.
- Grip the barbell and lift it to unhook it from the rack.
- Extend the arms and bring the barbell above your chest . This is the starting postion.
- Inhale and lower the barbell. Stop when it is a few inches above the lower ribs of your chest.
- Exchale and push the barbell back up to the starting position.
8. Barbell Shoulder Press
Target
Shoulder, Chest, Biceps, and Upper back
How To Do
- Hold a barbell with palms facing inward. Keep the hands and feet shoulder width apart and the knees soft. Roll the shoulder back, keep the chest up, and engage the core and glutes.
- Pick it up from the floor to the chest level. Flex your wrists so that the points face outward. Keep the elbows close to the body and look forward. This us the starting position.
- Exchale and push the barbell above your head.
- Inhale and slowly bring the barbell back to the starting position.
9. Barbell Lunge
Target
Hamstrings, Quads, Glutes and Core
How To Do
- Postion a barbell on the rack at the shoulder level and stand, facing away from it.
- Grip the barbell position it on hyour shoulders, and lift it.
- Bring hyour left foot at the same levels as the right foot.
- Walk a few steps away from the rack. Engage the core and glutes, keep the feet shoulder-width apart and the chest up, and lower your body into a lunge position.
- Exhale, get back up, and place your right foot back.
- Repeat with the left foot to complete one rep.
10. Barbell Squat
Target
Glutes, Hamstrings, Quads, Lower abs, and Lower back
How To Do
- Position a barbell on the barbell rack at your shoulder level and stannd facing away from it.
- Grip the barbell, position it on your shoulders, and lift it.
- Walk a few step away from the rack. Engage the core and glutes. Keep the feet shoulder-width apart and the chest up, and look forward. This is thie starting position.
- Push your hips back, bend your knees, and lower your body to get into a sitting or squatting position. The knees should point out and not overshoot the toes.
- Exhale and get back
