The weighted bar is an effective and versatile workout tool. If you’re looking at adding some weighted bar exercises into your workout regime, you’re in the right place! This article is FULL of amazing weighted bar exercises for your lower body, upper body and core.
You’ll also find a brief introduction to the weighted bar, in case you’re still thinking we’re talking about a barbell, or in case you’d like to know more about them. And to wrap it all up, I’ve included a full body workout that you can do with a bunch of the exercises you are about to learn about!
Contents
Introduction to The Weighted Body Bar
Unlike the traditional barbell that requires weight plate loading, the weighted bar is available in a range of weights and does not require any additional weight loading. The weighted bar goes by several names and is manufactured by a range of companies. You may have heard of a body bar or torsion bar before – same thing!
Weighted bars are available in 4 to 6-foot sizes and in many weights from light to heavy. The bars are usually powder coated and have color-coded ends that make it easy to identify the weight of the bar (if you have access to several).
They make the perfect addition to a home gym and are great for working out outdoors. They are easy to store and transport and will last a lifetime if treated well!
Here Are 20 Weighted Bar Exercises to Try
Below you will find a list of 20 great exercises that you can do with a weighted bar. There are exercises here for every part of your body, and suitable for all fitness and strength levels! As always, pay close attention to technique and make sure you choose a suitable weight.
To make things simple, I’ve split the exercises into 3 categories: lower body, core, and upper body.
For the Lower Body
Let’s start with lower body! As you are about to see, you can get a very effective leg day in with JUST a weighted bar.
1. High Bar Back Squats
Muscles targeted: Glutes, quads, hamstrings
- Stand with your feet hip-width apart and place the weighted bar across the top of your back.
- Keep your hands gripped on the bar close to your shoulders and have your elbows tucked in.
- Keep your weight in your heels whilst pushing your hips back and bending at the knees.
- Once your thighs are parallel to the ground, stand back up into standing position and squeeze your glutes hard.
Red flags: Lower back hyperextension, collapsing knees, weight in your toes
Variations: Low bar back squats
2. Front Squats
Muscles targeted: Quads, glutes, hamstrings
- Stand with your feet hip-width apart and grip the weighted bar with an overhand grip.
- Lift the bar (and your elbows) to have it in front of you across the top of your chest – your hands will now be palm up with the weighted bar resting in them.
- Your elbows should be pointing forwards and hands should be resting on your collar bones.
- Keep your weight in your heels whilst pushing your hips back and bending at the knees.
- Once your thighs are parallel to the ground, stand back up into standing position and give your glutes a good squeeze.
Red flags: Lower back hyperextension, collapsing through the chest, knees coming inwards, weight on your toes, too much load on the arms
Variations: Front squat and press
3. Deadlifts
Muscles targeted: Glutes, hamstrings, lower back
- Stand with your feet hip-width apart holding the barbell in front of you with an overhand grip.
- Start your repetitions in the bottom position which is with your hips pushed back, your knees bent and a rough 45-degree angle at your hips. This should bring your chest to just above parallel to the ground.
- The barbell should be in front of your body at mid-shin height on extended arms.
- Engage your glutes, retract your shoulder blades and driving your hips forward, stand up to being fully upright before returning to starting position in the same order that you came up.
Red flags: Lower back hyperextension, rounded upper back, starting off as low as in a squat position, knees coming inwards, weight in your toes, shrugging at top of lift.
Variations: Sumo (wide stance) deadlifts
4. Stiff Leg Deadlifts
Muscles targeted: Glutes, hamstrings, lower back
- Stand with your feet less than hip-width apart holding the barbell in front of you with an overhand grip on fully extended arms.
- Maintaining a neutral spine and a small bend in your knees, push your hips back to lower the barbell down the front of your legs.
- When you feel a stretch through your hamstrings, engage your glutes and pull back up to standing position.
Red flags: Lower back hyperextension, rounded upper back, too much bend in knees, locked out knees
Variations: Single leg stiff leg deadlifts
5. Seated Calf Raises
Muscles targeted: Calves
- Sit on a bench with your knees bent at 90-degrees and your feet flat on the floor. Your feet should be hip-width apart.
- Place the weighted bar over your knees and secure it with your hands.
- Push up onto your tip-toes/the balls of your feet and hold there for a second whilst your calves are fully contracted, before returning to having your feet flat on the floor.
Red flags: Too big or small an angle at the knees, weighted bar too far back on your legs
Variations: Standing calf raises (bar on back or in front of body), single leg calf raises (seated or standing)
6. Good Mornings
Muscles targeted: Hamstrings, glutes, lower back
- Place the bar on your back in a high bar back squat position, across the top of your back. Hold the bar just outside of your shoulders and tuck your elbows in.
- Stand with your feet hip-width apart, a slight bend in your knees and your weight in the back of your feet.
- Push your hips backwards whilst simultaneously lowering your torso towards the floor.
- Once you feel a stretch through your hamstrings, engage your glutes and stand back up to fully upright.
- Squeeze glutes at the top of movement before going into your next repetition.
Red flags: Knees locked out or bent too much, hyperextension through lower back, rounding through upper back
Variations: Seated good mornings
7. Hip Thrusters
Muscles targeted: Hamstrings, glutes
- Lie on a mat on your back with your knees bent at 90-degrees and your feet flat on the floor.
- Your feet should be shoulder-width apart and you should have the weighted bar across your hips, secured with your hands.
- With your weight in your heels, push your hips upwards into extension so that only your upper back remains on the ground.
- Squeeze glutes tight at the top and return to starting position, without fully resting on the floor.
Red flags: Lower back hyperextension, knees collapsing inwards, not reaching full hip extension
Variations: Feet (on bench/ step) raised hip thrusters, back (on bench) raised hip thrusters
8. Back Rack Walking Lunges
Muscles targeted: Quads, glutes, calves
- Rack the weighted bar on your back as you would for a high bar back squat.
- Take a big step forward with one leg, then keeping your weight in the heel of your front foot, bend through both knees.
- Push back upwards into your next big step forward with the other leg.
- Keep your chest up throughout the repetitions, i.e. your torso should drop down towards the ground straight as you bend your knees into each lunge.
Red flags: Lower back hyperextension, weight in toes of front foot, not bending back leg, chest collapsing forwards
Variations: Static back/front rack lunges, alternating back/front rack reverse lunges
Body Bar Core Exercises
Ok, so there’s not the widest selection of weighted bar core exercises. But the ones that do exist are awesome! Keep in mind, a lot of your lower body and upper body weighted bar work will target your core, as a secondary, too.
9. Sit Ups
Muscles targeted: Transverse and rectus abdominis (middle abs)
- Begin lying on your back on a mat with your knees bent at 90-degrees and your feet flat on the floor, hip-width apart.
- Have a weighted bar on fully extended arms resting on the ground behind your head.
- Pull the bar up and over your chest and sit up into a full range sit up, sending the weighted bar overhead.
- You should end in a full range sit up with the barbell over your head on extended arms, before returning to starting position.
Red flags: Excessive lower back arch, too much bend in the elbows
Variations: Start with the bar above your chest rather than behind your head if you are a beginner and/or have a weak core
10. Back Loaded Side Bends
Muscles targeted: Internal and external abdominal oblique (side abs)
- Stand with your feet together, holding a weighted bar above your head. You should be gripping the bar with an overhand grip, just over shoulder-width apart and there should be a small bend in your elbows.
- Bend through the waist and hips to one side, as far as you can safely go whilst keeping your balance.
- Pull back to center.
- If you bend to the left, you should feel the obliques on your right doing the work.
- You can do all repetitions on one side first or do them alternating from left to right.
Red flags: Bending backwards or forwards through the spine, feet far apart, locked out elbows
Variations: Side loaded side bends (weighted bar in your hand by your side rather than overhead)
11. The Kayaker
Muscles targeted: Internal/external obliques, transverse/rectus abdominis (side and middle abs)
- Start seated on the ground with your knees bent and feet flat on the floor. You should have a weighted bar in an overhand grip in front of you.
- Keeping your legs together, lift your feet off the ground and roll back onto your tail bone so your torso and thighs create a ‘V’ shape.
- From here start rowing from left to right side, as if you were kayaking.
Red flags: Excessive arch through lower back, too much side to side movement through legs
Variations: ‘Feet on floor’ Kayaker for if you are a beginner and/or have a weak core
12. Standing Twists
Muscles targeted: Internal and external obliques
- Start standing with your feet hip-width apart. You should have a weighted bar racked on your upper back.
- Without moving your hips, twist through your waist to the left and then the right, on repeat.
- The only part of your body moving should be from your waist up.
Red flags: Twisting through your hips rather than your waist
Variations: Seated twists
Total Upper Body Workout Bar
The weighted bar’s similarity to the barbell makes it a prime tool for training upper body. As you know, there are a wide range of barbell exercises for your upper body, and it’s no different a scenario with the weighted bar!
13. Bent Over Row
Muscles targeted: Back, biceps, forearms
- Start standing with your feet hip-width apart and a weighted bar in your hands with an overhand grip.
- Your grip should be just over the width of your shoulders.
- Hinge forward at the hips, pushing your hips backwards and allowing the bar to hang in front of you on fully extended arms.
- Pull the bar up towards your rib cage. Your elbows should skim passed your sides.
- Squeeze for a second at the top and then return slowly to starting position.
Red flags: Lower back hyperextension, upper back rounding, locked out knees
Variations: Wide grip bent over row, underhand bent over row, single arm bent over row
14. Bicep Curls
Muscles targeted: Biceps, forearms
- Start standing with your feet hip-width apart. You should have a weighted bar held in a neutral underhand grip on extended arms in front of you.
- Keeping your elbows tucked into your sides and your torso still, curl the bar up towards your chest.
- Hold for a second whilst your biceps are fully contracted, then lower down slowly to starting position.
Red flags: Using momentum to swing the weight up, not keeping elbows by sides
Variations: Wide grip bicep curls
15. Standing Overhead Press
Muscles targeted: Shoulders
- Stand with your feet hip-width apart.
- Have your elbows bent and the weighted bar in a front rack position on your collar bones, with your hands just over shoulder-width apart.
- From here, push the weighted bar up overhead. Don’t fully extend your arms, rather extend to about 90% to keep the load on your shoulders instead of your traps.
- Lower back down to starting position.
Red flags: Lower back hyperextension, locking out elbows at top of press
Variations: Seated overhead press
16. Standing Tricep Extensions
Muscles targeted: Triceps
- Stand with your feet hip-width apart. Grip the weighted bar with an overhand grip. Your hands should be around shoulder-width apart on the bar.
- Lift the bar up over your head. Your arms should be fully extended to begin with.
- From here, bending at the elbows only, lower the bar down behind you then push back up onto fully extended arms, at which point your triceps will be fully contracted.
Red flags: Lower back hyperextension
Variations: Seated tricep extensions, incline tricep extensions, flat bench tricep extensions
17. Chest Press
Muscles targeted: Chest, triceps
- Lie on a flat bench. Your hands should be in an overhand grip on the weighted bar, slightly wider than your shoulders.
- Start with the bar above your chest on fully extended arms.
- Lower down to a fist height off your chest and then push back up.
Red flags: Elbows and wrists poorly aligned at bottom of the press
Variations: Wide grip chest press, narrow grip chest press, single arm chest press.
18. Incline Chest Press
Muscles targeted: Chest, triceps
- Sit on a bench set up at an incline (45-degrees).
- Your hands should be in an overhand grip on the weighted bar, just over shoulder-width apart.
- Start with the bar above your chest on fully extended arms.
- Lower down to a fist height off your chest and then push back up.
Red flags: Elbows and wrists poorly aligned at bottom of the press
Variations: Wide grip incline chest press, narrow grip incline chest press, single arm incline chest press.
19. Single Arm Floor Press
Muscles targeted: Chest, shoulders, triceps
- Lie on your back on the ground with your knees bent and your feet flat on the floor.
- Have the weighted bar in one hand, on a bent elbow 45-degrees from your side. Your non-working arm can be out wide, palm down on the ground for stability.
- Push the bar up until your arm is fully extended and lower back down.
Red flags: Starting with your arm too close or too far away from your body.
Variations: Alternating floor press, double bar floor press
20. Front Raises
Muscles targeted: Shoulders, forearms
- Lie on your back on the ground with your knees bent and your feet flat on the floor.
- Have the weighted bar in one hand, on a bent elbow 45-degrees from your side. Your non-working arm can be out wide, palm down on the ground for stability.
- Push the bar up until your arm is fully extended and lower back down.
Red flags: Starting with your arm too close or too far away from your body.
Variations: Alternating floor press, double bar floor press
Example Weighted Bar Full Body Workout
As to not waste time, here is a weighted bar workout that you can get stuck into right away! It’s a full body workout designed to work you from head to toe and is geared around toning, shaping and weight loss.
The workout consists of 3 giant supersets, each to be repeated 3 times before moving onto the next. There should be no rest between exercises in the supersets, but 45 seconds rest between each superset.
SUPERSET 1
- Standing twists x 20 (alternating from left to right)
- Sit ups x 20
- Kayaker x 20 (alternating from left to right)
3 repetitions
SUPERSET 2
- High bar back squats x 15
- Thrusters x 15
- Back rack walking lunges x 24 (12 steps on each leg)
3 repetitions
SUPERSET 3
- Bent over row x 15
- Standing shoulder press x 15
- Single-arm floor press x 15 each side
3 repetitions
Weighted Workout Bar: Conclusion
All that, with just one piece of equipment! Cool, huh?
As you can see there are plenty of exercises for your whole body that can be done with a weighted bar. It’s a versatile training tool, not just from an exercise range perspective, but because it can be easily transported and stored too.
If you’re feeling inspired and would like to add a weighted bar or two to your home gym, we love these ones. (to link to amazon product of yours)
I hope you enjoyed the read, learned some new things and get to put some of these exercises into practice ASAP!
