7 Effective Barbell Exercises For Women


Whoever said that women weren’t as efficient with the iron as they were with the kitchen needs to get a reality check. Nowadays women are giving men stiff competition in the workout department. Be it cardio or heavy weight lifting, women can do them all. But there are some specific exercises that are good for the overall physiology of a woman. These exercises can best be performed by using a barbell.

Here Is A List Of 7 Barbell Exercises Every Woman Should Try


Stand up, feet shoulder-width apart; place the barbell straight on your trapezius and posterior part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor. Lean your torso forward if you feel that your heels are unstable on the ground. Then get back to the initial position without locking your knees at the end of the movement. Remember that you must keep your back straight at all times.


Bent Over Rows

Stand up, feet shoulder width apart, knees slightly bent, bend your torso forward and kept it at a 45-degree angle with the floor. Pull the barbell to the sternum while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position. You can also perform the exercise in a reverse grip by following the same principles. Another option is to hold the barbell in a reverse close-grip manner so you focus more on the outer parts of your upper back. Make sure your back is kept straight throughout the movement.
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Bent Over Rows

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Stand up, feet shoulder-width apart; place the barbell straight on your shoulders. Bend forward at the waist until your chest becomes approximately parallel to the floor while keeping your back straight then slowly get back to the starting position.

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Lying Press Or Bench Press

Lie down on your back in a semi-supine position. Hold the barbell above your chest with palms facing forward and elbows bent.
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Push the load upward to the full range of motion, keeping it in the same plane at all times. Don’t hyperextend, nor lift your body at the end of the movement. This exercise can also be performed with a Wide Grip on the bar, which will increase the effort on the external parts of the pectorals.

Bench Press


Place the barbell straight on your trapezius and posterior part of your shoulders. Place one foot in front of the other. Bend your rear knee and direct it toward the floor. Do not force your front knee to go forward. Repeat the movement without moving your legs.


Military Press

Stand up, feet shoulder-width apart, knees slightly bent. Hold the barbell in front of your shoulders, palms forward, and slowly push it upward without reaching the end of the motion to prevent lifting your shoulder blades. Then get back to the starting position in a controlled manner.

 Military Press


Stand up, feet shoulder-width apart holding the barbell in your lowered arms, in front of you. Bend forward at the waist by flexing the hip. Keep your back flat and your head looking up.
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Tighten your buttocks and lock your knees while bending forward. Stop going down the moment you feel your hamstrings fully stretched and go back to the starting position.