Lifts That Build You Up
Barbell lifts can be a mixed bag. Some feel so simple you wonder why people make them look complicated, while others test every ounce of strength, balance, and patience you have. Knowing the difference matters. That’s because easy lifts help you build strength safely. On the other hand, harder lifts demand core stability that takes time to develop. So, let’s take a look at ten barbell lifts that are simple to learn.
1. Barbell Biceps Curl
The barbell biceps curl is the kind of move almost everyone tries the first time they pick up a barbell. It’s straightforward: stand tall and curl the bar toward your chest. This lift isolates the biceps, keeping other muscles out of the spotlight.
Barbell Bicep Curl Workout (GET BIGGER ARMS!) by Fit Father Project - Fitness For Busy Fathers
2. Barbell Shoulder Press
This movement activates the deltoids, triceps, and upper chest, while also demanding tight core stability to keep the body steady. Although it lost Olympic recognition in the 1970s, it never lost its place in the gym. All you need is a barbell and some space, and you’re set to master one of weightlifting’s classics.
Standing Barbell Shoulder Press by Renaissance Periodization
3. Barbell Shrug
Few lifts are as straightforward as the barbell shrug, yet the payoff is immediately noticeable. With just a short upward motion of the shoulders, the trapezius muscles take center stage. Because the range of motion is small, it’s easy to pile on heavier weight, which bodybuilders often do to create a thicker neck.
Barbell Shrug Technique For Growth | Targeting The Muscle by Renaissance Periodization
4. Barbell Hip Thrust
Unlike squats or deadlifts, this lift zeroes in on the glutes with unmatched intensity, making it a favorite for athletes building explosive lower-body power. Strength coach Bret Contreras introduced it in the early 2000s, and it quickly became a staple. Plus, it’s comfortable to learn and simple to adjust.
How To Do A Barbell Hip Thrust The RIGHT Way! (FIX THIS!!!) by Mind Pump TV
5. Barbell Front Raise
By lifting the barbell upward, attention goes directly to the anterior deltoids, giving the shoulders a solid workout without complexity. Its limited range of motion makes the movement easier to control, especially for newcomers still learning the form.
How To Do A Barbell Front Raise by PureGym
6. Barbell Bench Press
The barbell bench press has earned its title as the “king of upper-body lifts” for good reason. As a horizontal push, it fires up the chest, shoulders, and triceps all at once. Beginners often find it easier to learn than they expect.
Barbell Bench Press - OPEX Exercise Library by OPEX Fitness
7. Barbell Upright Row
This one is a move that instantly takes you back to the glossy pages of old-school fitness magazines, where wide shoulders were the ultimate goal. A narrow grip places more stress on the traps, while widening your hands shifts the effort toward the shoulders.
Barbell Upright Rows by The Barbell Physio
8. Barbell Dead Row
Starting from the floor, you lift the bar before pulling it horizontally to the torso, blending elements of a deadlift and a row in one fluid motion. Known today as the “Pendlay Row” in many strength programs, it thrives on simple mechanics.
How to do a Barbell Dead Row by GoalCrush Fit
9. Barbell Calf Raise
Standing tall with a bar balanced across your back, you rise up onto your toes to give the calf muscles an intense, direct workout. The technique is so straightforward it’s nearly impossible to get wrong, which is why it has roots in historical lifting traditions.
Standing barbell calf raise: On plate by Global Physique Transformations
10. Barbell Floor Press
The barbell floor press is a clever twist on the classic chest press, done while lying flat on the ground. In this one, limiting the range of motion takes pressure off the shoulders. Because of its joint-friendly nature, the floor press shows up frequently in rehabilitation programs as a reliable pressing exercise.
Barbell Floor Press - OPEX Exercise Library by OPEX Fitness
Now, it’s time to move into the ten barbell exercises that demand more strength.
1. Barbell Bent Press
Using just one arm, lifters lean sideways and slide underneath the bar, turning the press into a graceful yet demanding display of strength. Popularized in the 19th century by Arthur Saxon and other strongmen, it quickly became a hallmark of old-school lifting prowess.
How to Do A Bent Press by LegendaryStrength
2. Barbell Snatch
This lift calls for razor-sharp timing, speed, and flexibility, leaving no room for hesitation. As one of the two official Olympic weightlifting movements, it not only tests every muscle but also captures audiences with some of the sport’s most dramatic visuals.
Hang Power Snatch + Hang Snatch + OHS by Weightlifting 101
3. Barbell Zercher Squat
Instead of resting across your back, the Zercher squat places the barbell right in the crook of your elbows. First popularized in the 1930s by Ed Zercher, it was born out of necessity when squat racks weren’t available.
How to Perform Zercher Squats - Leg Squat Exercise by Buff Dudes
4. Barbell Jefferson Deadlift
This unconventional stance, popularized by strongman Charles Jefferson, adds a twist by creating rotational challenges you won’t find in a standard deadlift. While it might look a little strange at first glance, the movement builds impressive functional strength.
JEFFERSON DEADLIFT GUIDE | The only deadlift you need?! by That Fit Friend
5. Barbell Sots Press
Imagine trying to press a barbell overhead while sitting in a full squat—that’s the Sots press, and it's every bit as tough as it sounds. Staying steady in the squat taxes your legs, and driving the bar overhead challenges your upper body like few lifts can.
Barbell Sots Press by Element Movement
6. Barbell Hack Squat
Named after legendary strongman George Hackenschmidt, this old-school lift forces unusual mechanics while testing your grip as much as your legs. It eventually inspired the modern hack squat machine, though the original barbell version remains far more punishing.
What Makes This Exercise So Great? The ORIGINAL HACK SQUAT for Quad Sweep by eugene teo
7. Barbell Snatch Balance
The snatch balance begins with the bar on your shoulders, but the real challenge comes when you drive it overhead while dropping into a deep squat. Elite lifters rely on it to sharpen their stability, knowing that the slightest hesitation can throw the whole lift off.
Snatch Balance + Overhead Squat by TrainFTW
8. Barbell Clean Deadlift
Mimicking the first phase of an Olympic clean, this one requires powerful legs to execute correctly. Unlike a regular deadlift, many lifters fail before even reaching the lockout. Still, it remains essential for Olympic lifters.
Deadlift by Renaissance Periodization
9. Barbell One-Arm Snatch
The one-arm snatch takes the explosive power of the Olympic snatch and cranks up the difficulty by stripping you down to a single hand. Once admired in early strength circles, it has nearly vanished from modern lifting.
Single Arm Barbell Snatch by John Rusin
10. Barbell Overhead Lunge
This lunge pushes balance and control to the edge, asking lifters to step forward—or even walk—while holding a barbell locked overhead. Every move asks for one-legged strength, leaving no room for wobbles in the shoulders or core.
