A standard Olympic-style barbell is made out of durable steel and weighs 45 lbs. To increase resistance, weight plates slide onto the ends and get anchored by collars. If you are at home with nothing more than a bar and some weights, you have many exercises to choose from. For some exercises, you will need the help of a training partner.
Ground Bench Press
The bench press is a compound upper body exercise that targets the pectorals, deltoids and triceps. The delts surround the shoulders and the triceps are on the back of the upper arms. To do the bench press, lie flat on your back on the floor with knees bent and feet flat. Have a training partner hand you the bar and hold it straight above you with your hands in a wide grip. Slowly lower the bar down until your upper arms lightly touch the ground and push back up.
Curls
Biceps curls work the biceps brachii which are located on the front of the upper arms. Stand with your feet shoulder-width apart, hold the bar in front of your thighs with your hands in a shoulder-width, underhand grip, then lift and lower the bar by bending your elbows. Every time you lift the bar, squeeze your biceps forcefully and hold for a full second, then slowly lower it down. To place more emphasis on the inner part of the biceps, position your hands in a wide grip. To place more emphasis on the outer part of the biceps, position your hands 10 to 12 inches apart.
Reverse curls work the brachioradialis, which runs down the top of the forearms. Perform these the same way as a standard curl, except use an overhand grip.
Good Mornings
Good mornings work three muscle groups all at once--the hamstrings, glutes and erector spinae. The hamstrings are on the back of the thighs, the glutes are the buttock muscles and the erector spinae run from the top of the vertebral column to the tailbone. Position the bar across the top of your shoulders and hold it with a wide grip. Keeping your core tight, back straight and knees slightly bent, bend forward at the waist and push your butt backwards. Once you feel a strong contraction in your lower back and hamstrings, slowly rise back up and repeat. Use the weight of the bar alone when first starting this exercise.
Side Swings
Side swings target the rectus abdominis, obliques, serratus, trapezius and delts. The rectus abdominis and obliques are found in the stomach, the serratus are the finger-shaped muscles at the top of the ribcage and the trapezius is found at the top of the collar bones. Pin one end of the bar into a corner of a room, grab the other end with your hands overlapping and stand with your feet in a wider stance. Fully extend your arms in front of you and swing the bar back and forth to each side of your body in a steady motion. When doing this, keep your arms as straight as possible.
Floor Wipers
Floor wipers work your abs and obliques dynamically and your chest and shoulders isometrically. Dynamic is with movement and isometric is not. After placing one weight plate on each side of the bar, lie on the floor with your legs straight in front of you. Have your training partner hand you the barbell and hold it with a wide grip. Keeping your arms fully extended, lift your legs up toward one weight plate, lower them down, them lift them up to the other weight plate. Alternate back and forth in a steady motion and do not let your heels touch the floor when lowering your legs.
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