15 Ways to Work Out From Home with Barbells

Barbells are a staple in gym strength training rooms, but is it worth getting some for home use? You might be considering swapping your gym membership for a home barbell workout. Whether you already own barbells and plates or are looking for new exercise routines, this article provides plenty of ways to incorporate barbell workouts into your living room.

Barbells are convenient to store at home due to their ability to dismantle and stack, making them a space-efficient option.

Benefits of Barbell Sets at Home

Using barbells for your home workout offers numerous benefits. Here are a few that highlight the improvements you can achieve with a set of barbells:

- Increased Strength: Barbell exercises are known for boosting strength in major muscle groups. They allow you to lift heavy weights and engage multiple muscle groups simultaneously, promoting balanced muscle growth.

- Versatility: Barbells can be used for a variety of exercises, including squats, deadlifts, bench presses, and shoulder presses. This means you can target different muscle groups and enjoy a diverse workout.

- Improved Muscle Definition: Regular use of barbells can enhance muscle growth and hypertrophy, increasing muscle tone and definition. This helps you achieve a classic 'body-builder' look and makes your strength progress more visible.

- Increased Bone Density: Resistance training with barbells can improve bone density, reducing the risk of osteoporosis and other bone-related conditions.

- Convenience: Barbells are easy to store and can be used in the comfort of your home, making them accessible for anyone looking to improve their fitness.

Now that you know the benefits of barbells, how do you use them to achieve these gains?

15 Barbell Exercises You Can Do at Home

A varied workout is always better than performing the same movements every day. Here are some simple barbell exercises you can incorporate into your routine:

1. Squats: Stand with feet shoulder-width apart, hold the barbell across your upper back, and squat down until your thighs are parallel to the ground. Push through your legs to stand again. This targets your thighs, quads, and glutes.

2. Deadlifts: With feet shoulder-width apart and the barbell on the floor, bend your knees and grip the barbell with a shoulder-width grip. Hinge from the hips to lift the barbell to your hips, keeping your back and arms straight, then lower it back down.

3. Bent-over Rows: Stand with feet shoulder-width apart, hold the barbell with an overhand grip, bend forward at the waist, and pull the barbell towards your chest. Lower it back down.

4. Bicep Curls: Stand with feet shoulder-width apart, hold the barbell with an underhand grip, and curl the barbell towards your chest. Lower it back down.

5. Tricep Extensions: Stand with feet shoulder-width apart, hold the barbell with a narrow underhand grip, lift it over your head, then bend your elbows to lower it behind your head. Straighten your arms to lift the barbell back up.

6. Overhead Press: Stand with feet shoulder-width apart, hold the barbell with a wide grip at shoulder height, and push it overhead. Lower it back down.

7. Lunges: Stand with feet shoulder-width apart, hold the barbell across your upper back, and step forward into a lunge. Step back and repeat with the other leg.

8. Romanian Deadlifts: Stand with feet shoulder-width apart, hold the barbell in front of you with a shoulder-width grip, and hinge at the hips while keeping your back and arms straight. Lower the barbell to your shins and lift back up without touching the platform.

9. Incline Bench Press: Lie on an incline bench, hold the barbell with a shoulder-width grip, lower it to your chest, and press it back up. If you don’t have an incline bench, use a flat bench press.

10. Decline Bench Press: Lie on a decline bench with your head towards the ground, hold the barbell with a shoulder-width grip, and lower it to your chest before pressing it back up.

11. Upright Rows: Stand with feet shoulder-width apart, hold the barbell with an overhand grip, and pull it towards your chin by bending your arms. Lower it back down.

12. Lateral Raises: Stand with feet shoulder-width apart, hold the barbell with an overhand grip, and lift it to shoulder height with straight arms. Lower it back down.

13. Reverse Grip Curls: Stand with feet shoulder-width apart, hold the barbell with an overhand grip, and curl it towards your chest. Lower it back down.

14. Seated Military Press: Sit on a bench, hold the barbell with a shoulder-width grip at shoulder height, and push it overhead. Lower it back down.

15. Barbell Hip Thrusts: Sit on the floor with a bench behind you, knees up, and the barbell across your hips. Lift your hips to the height of the bench.

Always use proper form and start with a manageable weight. Gradually increase the weight and repetitions as you become more comfortable and confident.

Buying Barbells & Plates for Your Home Workout

To ensure you have everything needed for your barbell exercises and weightlifting program, here’s a quick checklist. You can find high-quality barbells and plates in our online store.