15 Ways to Work out From Home with Barbells
Barbells are a staple of gym strength training rooms, but is it worth getting some for use at home? You might be considering swapping your gym membership for a barbell home workout. You may already have your own barbells & plates and be looking for barbell exercise routines you can use them with. This article covers plenty of ways you can bring your workout to your living room.
Because of the way they dismantle and the plates can be stacked, barbells are convenient to store at home and don’t require much space.
Benefits of Barbell Sets at Home
The benefits of using barbells for your home workout are many and proven. Here are a few that show how much of an improvement in your life can be made with a set of barbells.
- Increased strength: Barbell exercises are known for increasing strength in major muscle groups. They allow you to lift heavy weights and work on multiple muscle groups at once, which is important for even muscle growth.
- Versatility: Barbells can be used for a wide range of exercises, such as squats, deadlifts, bench presses, and shoulder presses, meaning you can work on many different muscle groups and get a really varied workout.
- Improved muscle definition: Using barbells can promote muscle growth and hypertrophy, increasing the tone and definition of muscle. This gives you that classic ‘body-builder’ look and makes your strength progress more visible.
- Increased bone density: Resistance training with barbells has been shown to improve bone density, which can reduce the risk of osteoporosis and other bone-related conditions.
- Convenience: Barbells are easy to store and can be used in the comfort of your own home or at a gym, making them an accessible piece of equipment for anyone looking to improve their fitness.
Now you know why barbells are so good for you, but how do you go about using your barbells to gain these benefits?
15 Barbell Exercises You Can Do at Home
A varied workout is always better for you than performing the same movements every day. Here are some simple barbell home exercises that you can work into your exercise routines.
JLL Fitness Pro Tip: Remember to warm up before you lift, maintain good posture, and cool down properly when you’re finished.
Stand with feet shoulder-width apart, hold the barbell across your upper back, and squat down until your thighs are parallel to the ground. Then push through your legs until standing again to complete one rep. This works your thighs, quads and glutes.
Stand with feet shoulder-width apart and the barbell on the floor. Bend your knees as you reach down and take hold of the barbell in front of you with a shoulder-width grip. Hinging from the hips, lift the barbell up to your hips while keeping your back and arms straight, then lower back down to complete one rep.
Stand with feet shoulder-width apart, hold the barbell with an overhand grip, bend forward at the waist, and pull the barbell straight up towards your chest with your arms, as though rowing. Lower back down to complete one rep.
Stand up straight with feet shoulder-width apart, holding the barbell with an underhand grip. Bend your arms and curl the barbell up towards your chest. Lower back down to complete one rep.
Stand with feet shoulder-width apart, holding the barbell with a narrow, underhand grip. Lift the barbell up over your head, then bend at the elbow to lower it behind your head. Keep your upper arms towards the ceiling as you straighten your arms, lifting the barbell back up to complete one rep.
Stand with feet shoulder-width apart, hold the barbell with a wide grip at shoulder height, and push the barbell up overhead. Lower back down to complete one rep.
Stand with feet shoulder-width apart, hold the barbell across your upper back, and step forward into a lunge with one leg. Step back and repeat with the other leg to complete one rep.
Stand with feet shoulder-width apart, hold the barbell in front of you with a shoulder-width grip, and hinge forward at the hips while keeping your back and arms straight. Lower the barbell down to your shins but, unlike in a standard deadlift, do not touch it to the platform before lifting back up. This works your hamstrings a lot more.
Incline bench press
Lie on an incline bench, hold the barbell up above you with a shoulder-width grip, and lower the barbell down to your chest, then press it back up. If you don’t have a weights bench at home, stick to a flat bench press.
Decline bench press
Lie on a decline bench with your head towards the ground. Hold the barbell with a shoulder-width grip and lower the barbell down to your chest, then press it back up. This exercise works your lower pectorals.
Stand with feet shoulder-width apart, hold the barbell with an overhand grip, and pull the barbell up towards your chin just bending your arms. Lower it back down to complete one rep.
Stand with feet shoulder-width apart, hold the barbell with an overhand grip, and, keeping your arms straight, lift the barbell up to shoulder height so that it is held out in front of you at arm’s length. Then lower it back down.
Reverse grip curls
Stand with feet shoulder-width apart, hold the barbell with an overhand grip, and curl the barbell up towards your chest. Lower back down to complete one rep.
Seated military press
Sit on a bench, hold the barbell with a shoulder-width grip at shoulder height, and push the barbell up overhead. Lower back down to complete one rep.
Barbell Hip Thrust
Sit on the floor with a bench at your back, knees up and the barbell across your hips. Lie back onto the bench as you lift your hips up to the height of the bench.
Remember to always use proper form and start with a weight that you can handle safely. Gradually increase the weight and reps as you become more comfortable and confident.
Buying Barbells & Plates for Your Home Workout
To make sure you have everything you need for your barbells, home exercises and weightlifting programme, here’s a quick checklist. You can get high-quality barbells & plates in our online store, as well as:
For more tips and tricks for choosing the best barbells for you, read our barbell buying guide.