10 Best Barbell Exercises for Women

You might go to any gym, but there’s one thing that you’re sure to see, i.e. Barbells.  Barbells efficiently targets the major upper and lower body muscle groups and leads to body mass, strength and stamina. This article is a compilation of 10 best Barbell exercises for women. Read on to know more.

 1. Bench Press:

Beginners who want to develop chest mass are required to do ‘Bench Press’. All you need to do is lie flat on a bench and hold the barbell with a shoulder width grip. Inhale and bring down the barbell to your lower chest along with keeping the elbows close to your sides all the time. Exhale when you press the weight up. Do this for eight to ten times in three sittings.

2. Incline Bench Press

Almost same as the bench press, ‘Incline Bench Press’ is done on an inclined bench in order to build your upper chest. To put up mass efficiently, hold the bar as close to the center as you can.

3. Close Grip Bench Press

Quite similar to the bench press, in ‘Close Grip Bench Press’ you are supposed to keep your hands 6-8 inches apart. Bring down the barbell and then lift it up again to complete lock out. Repeat in three sets of 10-15 repetitions.

4. Standing Curl

In order to do ‘Standing Curl’, you need to stand with your feet slightly apart. Grab the barbell with a little wider than shoulder width grip and keep the elbows pressed to your sides. As you do this, just curl in your hands till your biceps are completely contracted. Repeat it for 5-10 times in three sets

5. Reverse Curl

In ‘Reverse Curl’, hold the barbell with an overhand grip and keep the elbows close to your side. Pull up the barbells to your chest and then slowly bring them down. Do this for 7-11 times in 3 sets to build up your biceps and forearms.

6. Wrist Curls

Keep your arms on a flat bench and wrists down with your palms up just a bit over the rim of the bench. Now lose your wrists and curl your hands up while lifting the barbell close to your forearms. There are no limited repetitions and hence do it in 3 sets till you get tired. This exercise makes your forearms stronger.

7. Overhead Press

Hold the barbell with a bit wider than shoulder width grip and then slowly bring it down to the front or behind the neck. Repeat it for 8-12 times in 3 sets to build up your shoulders.

8. Squats

Similar to the overhead press, in ‘Squats’ bring down the barbell to the back of your neck and squat down bit by bit when you bring down the weights. This exercise efficiently builds up your legs.

9. Upright Row

This exercise is for building your trap muscles. In order to do ‘Upright Row’, take a shoulder width overhand hold on the barbell and bring it up to your chin. Repeat for about 9-15 times in 3 sets

10. Bent over Row

This exercise strengthens your back. In order to do it, hold the barbell with a slightly wider than shoulder width grip and bring up the weight to your midsection with your arms held back. Use an underhand grip and keep your legs a bit bent with your upper body leaning forward. Once you come to this position, pull back your arms and bring the weight to your waist.