Top Underrated Barbell Exercises for Muscle Growth

When it comes to building strength, barbell exercises are a staple in any effective training program. While some exercises like squats, deadlifts, and bench presses steal the spotlight, there are several underrated barbell exercises that can take your strength gains to new heights.

In this article, we'll explore the most underrated and best barbell exercises that deserve a place in your workout routine.

Barbell Glute Bridge

Barbell hip thrusts are known as one of the best glute exercises, however, don't neglect glute bridges! Most people either do bodyweight or dumbbell glute bridges, but a barbell can help really engage the glutes, hamstrings, and lower back muscles while also improving hip stability.

How to do it:

1. Lie on your back with your knees bent and feet flat on the ground
2. Safely place the barbell across your hips, or have your workout buddy place it on you.
3. Begin to lift your hips up by driving through your heels.
4. Squeeze your glutes at the top and then lower your hips back down.

Barbell Reverse Lunge

If you want to gain serious strength in your quads, glutes, and hamstrings, level up your reverse lunges by using a barbell! Dumbbells are great for lunges, but a barbell will help fully activate your lower body while improving balance and stability.

How to do it:

1. Begin by standing with a barbell across your upper back.
2. Take a step backward with one foot and lower your body into a lunge position, ensuring your front knee is at a 90-degree angle.
3. Push through the heel of your front foot to return to the starting position and repeat on the other side.

Barbell Landmine Press

There's nothing wrong with a good 'ole classic barbell overhead press or chest press, but the landmine press is highly underrated. This exercise is excellent for developing upper body strength and stability. It targets the shoulders, chest, and triceps while also engaging the core.

How to do it:

1. Begin by inserting one end of the barbell into a landmine attachment or secure it in a corner of the room. Make sure it is stable and won't move during the exercise.
2. Add weight plates to the opposite end of the barbell according to your desired resistance level.
3. Stand next to the landmine attachment with your feet shoulder-width apart. Position yourself so that the side of your body is facing the loaded end of the barbell.
4. Reach down with the hand on the side of the loaded end and grip the barbell with an overhand grip (palm facing away from you). Your hand should be shoulder-width apart or slightly wider.
5. Lift the barbell off the landmine or floor and bring it to shoulder height with your elbow bent and forearm parallel to the ground. Keep your core engaged and maintain good posture throughout the exercise.
6. Begin the movement by pressing the barbell upward, extending your arm while keeping your core tight, and maintaining a stable base. Exhale as you push the barbell overhead. Continue pressing the barbell until your arm is fully extended but not locked out. Your hand should be directly over your shoulder.
7. Slowly and with control, lower the barbell back down to the starting position, bending your elbow and bringing the barbell back to shoulder height.
8. After completing the desired reps on one side, carefully switch your grip and stance to the other side, allowing the other arm to press the barbell overhead.

Barbell Single-Arm Landmine Row

Another great landmine exercise is the barbell single-arm landmine row! This is a great variation of the classic barbell bent-over row. It primarily targets the upper back while also challenging your grip.

How to do it:

1. Insert one end of the barbell into a landmine attachment or secure it in a corner of the room. Make sure it is stable and won't move during the exercise.
2. Stand next to the landmine attachment with your feet shoulder-width apart. Position yourself so that the side of your body is facing the loaded end of the barbell.
3. Reach down with the hand on the side opposite to the loaded end and grip the barbell with an overhand grip (palm facing towards you). Your hand should be slightly wider than shoulder-width apart.
4. Lift the barbell off the landmine or floor and bring it to a hanging position in front of you. Keep your back straight, core engaged, and your arm fully extended.
5. Begin the movement by pulling the barbell up towards your body, driving your elbow behind you and keeping it close to your side. Focus on squeezing your shoulder blades together to engage the back muscles.
6. When the barbell reaches your torso, pause for a moment and squeeze your back muscles, emphasizing the contraction.
7. Slowly and with control, lower the barbell back down to the starting position, fully extending your arm. Maintain a smooth and controlled motion throughout the exercise.
8. After completing the desired reps on one side, carefully switch your grip and stance to the other side, allowing the other arm to perform the rowing motion.

Barbell Zercher Squat

The barbell Zercher squat is similar to a front squat, except it involves holding the barbell in the crook of your elbows. This unique position challenges your stability and recruits muscles differently compared to traditional squats. It places a greater emphasis on the quads, glutes, and core.

How to do it:

1. Begin by setting up the barbell at an appropriate height on a squat rack. The height should be around the mid-chest level.
2. Stand facing the barbell with your feet shoulder-width apart. Reach down and grip the barbell with an underhand grip (palms facing up) and your hands slightly wider than shoulder-width apart. Your elbows should be pointed forward.
3. Lift the barbell off the rack and bring it closer to your body. As you do so, bend your elbows and create a "shelf" by resting the barbell in the crook of your elbows.
4. Step back from the rack and position your feet slightly wider than shoulder-width apart. Point your toes slightly outward to maintain balance and stability.
5. Brace your core, engage your back muscles, and ensure your chest is lifted. Begin the squatting movement by bending at the hips and knees simultaneously. Lower your body by pushing your hips back and keeping your chest up. Maintain a neutral spine position throughout the movement.
6. Continue descending until your thighs are parallel to the ground or as low as your mobility allows. Aim for a comfortable depth that allows you to maintain good form and control.
7. Push through your heels and engage your leg muscles to initiate the upward movement. Focus on maintaining a strong and stable core.
8. Extend your hips and knees to stand back up, lifting the barbell along with you. Keep your elbows pointed forward throughout the movement.

Barbell Floor Press

If you're having trouble with your bench pressing because of sore shoulders, try this variation! The barbell floor press is an effective chest exercise that also engages the triceps and shoulders, however, it shortens the range of motion so there is less shoulder rotation.

1. Begin by placing a barbell on the floor. If necessary, use a squat rack or have a spotter assist you in lifting the barbell off the rack and lowering it to the floor.
2. Position yourself on the floor with your back flat and your legs extended or bent at the knees for added stability. Your head, shoulders, and upper back should be in contact with the floor.
3. Reach up and grip the barbell with an overhand grip (palms facing away from you) that is slightly wider than shoulder-width apart. Your hands should be positioned directly above your shoulders.
4. Lift the barbell off the floor by extending your arms and keeping them locked. Your elbows should be fully extended and the barbell should be directly above your shoulders.
5. Slowly and with control, lower the barbell towards your chest by bending your elbows. Aim to lower the barbell until your upper arms make contact with the floor or until your elbows reach a 90-degree angle.
6. Push the barbell upward by extending your elbows and straightening your arms. Exert force through your chest, shoulders, and triceps to lift the barbell.

Barbell Drag Curl

This is a barbell exercise you definitely want to try on pull days! It is a variation of the traditional bicep curl that places greater emphasis on the brachialis and forearms. It involves dragging the barbell right against your body instead of curling it which helps shorten the range of motion and takes the shoulders out of focus.

How to do it:

1. Hold a barbell with an underhand grip, allowing it to rest against your thighs.
2. While keeping your elbows close to your body, curl the barbell up towards your chest by dragging it along your body.
3. Squeeze your biceps at the top of the movement and slowly lower the barbell back down.

Now change things up!

Expanding your repertoire of barbell exercises beyond the basics can bring new stimulus to your muscles and unlock greater strength gains. By incorporating the above exercises into your training routine, you can target different muscle groups and experience well-rounded development. Embrace these underrated barbell exercises and witness the transformative power they can have on your strength and physique – and don't forget to have a scoop of 373 Lab Protein Powder after to really maximize your gains!