Barbell Exercises
Barbell Bench Press (Wide-Grip)
Lie back on a flat bench with feet firm on the floor. Using a wide, pronated (palms forward) grip that is around 3 in...
Wide-Grip Decline Barbell Bench Press
Lie back on a decline bench with the feet securely locked at the front of the bench. Using a wide, pronated (palms fo...
Wide-Grip Decline Barbell Pullover
Lie down on a decline bench with both legs securely locked in position. Reach for the barbell behind the head using a...
Wide-Grip Standing Barbell Curl
Stand up with your torso upright while holding a barbell at the wide outer handle. The palm of your hands should be f...
Wide Stance Barbell Squat
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that b...
Wide Stance Stiff Legs
Begin with a barbell loaded on the floor. Adopt a wide stance, and then bend at the hips to grab the bar. Your hips s...
Wrist Rotations with Straight Bar
Hold a barbell with both hands and your palms facing down; hands spaced about shoulder width. This will be your start...
Zercher Squats
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that b...
Weighted Jump Squat
Position a lightly loaded barbell across the back of your shoulders. You could also use a weighted vest, sandbag, or ...
Weighted Sissy Squat
Standing upright, with feet at shoulder width and toes raised, use one hand to hold onto the beams of a squat rack an...