8 Barbell Exercises For Women To Shed Fat And Tone Up

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Barbell Deadlift: Grab a barbell with palms facing inward and hands and feet shoulder-width apart. Keep the chest up, core and glutes engaged, and barbell against thighs. Bend your upper body and hinge from the waist. Reduce the barbell to near your feet.

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Barbell Upright Row: With palms facing in, contact thighs with barbell. Keep knees soft, hands and feet shoulder-width apart, and chest high. Exercise core and glutes. Pull the barbell to your chin with elbows out. Return the barbell to the start.

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Barbell Bent-Over Row: Hold a barbell palms-out. Keep hands shoulder-width apart, knees slightly bent, shoulders back, and chin up. Hinge your waist and bend your arms forward. Focus on your core and glutes and glance down. Keep elbows tight and draw barbell to chest.

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Barbell Bicep Curl: A barbell should be held with palms facing out and hands and feet shoulder-width apart. Keep the chest up, shoulders back, and core and glutes engaged. Stop curling your arms when the elbows are fully contracted. Breathe and drop the barbell to the start.

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Barbell Tricep Extension: Lay on a mat, bend your knees, and keep your feet flat. Lay down with a barbell over your head. Snag the barbell with your arms behind your head. Hands shoulder-width apart. Stretch your hands and place the barbell over your chest.

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Barbell Roll Out: Place a barbell in front of your knees on a mat. Reduce your upper body to hold the barbell. Hold hands shoulder-width apart with palms facing in. Hand-push and roll the barbell. Rolling with a straight spine requires upper body movement.

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Barbell Chest Press: Lay on your back on a barbell rack bench with legs on each side. Keep feet flat. Unhook the barbell from the rack by lifting it. Arms extended, barbell above chest. This is the start. Inhale, lower barbell. Stop a few inches above your lower ribs.

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Barbell Shoulder Press: Hold a barbell palms-in. Keep hands and feet shoulder-width apart and knees supple. Keep the chest up, shoulders back, and core and glutes engaged. Pick it up from the floor to your chest. Flex your wrists to expose your palms. Look forward with elbows near to body. This is the start.