Barbell Bent-Over Rows
Pulling a bar toward your body while bent forward. It builds a strong back that helps you stand tall and lift with less strain.
Barbell Decline Bench Presses
Pressing with your head lower than your hips shifts the work toward the lower part of your chest. Many find it easier on the shoulders.
Barbell Flat Bench Presses
The classic lying press. It builds the upper-body pushing strength you use to get up off the floor and move heavy things.
Barbell Incline Bench Presses
Pressing a bar up from an angled bench builds upper-body pushing strength. It puts extra focus on the top of your chest.
Barbell Romanian Deadlifts
A standing bend at the hips with a bar, so you can load heavier. It builds the back of your thighs for strong, safe lifting.
Barbell Shrugs
Lifting your shoulders straight up against a heavy bar, building the upper-back strength that helps you carry heavy bags.
Barbell Alternating Forward Lunges
Stepping forward into a lunge with a bar on your back. It builds leg strength and the balance to brake and change direction.
Barbell Back Squats
The classic squat with a loaded bar across your back. It's the most direct way to build leg strength for standing, climbing and lifting.
Barbell Conventional Deadlifts
Lifting a loaded bar from the floor to standing. It's the skill behind every safe lift of a heavy box or bag.
Barbell Front Squats
A squat with the bar held on the front of your shoulders. It keeps you more upright and puts extra work on the front of your thighs.
Barbell Non-Alternating Reverse Lunges
Stepping back with a bar on your back loads one leg at a time. It builds strength and balance with less knee strain than stepping forward.
Barbell Split Squats
A staggered-stance squat with a bar on your back, letting you load each leg heavily for strength and balance.