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Barbells come in all shapes and sizes. All can serve a purpose. Which barbell is best for you depends on the results you want to achieve.
Barbells come in a variety of sizes, shapes, and weights. Here’s everything you need to know about barbells, including a rundown of the best barbell workouts for major muscle groups.
According to certified personal trainer John Wolf, there’s actually no such thing as a perfect “standard” barbell.
“A standard barbell can weigh anywhere from 3 pounds to about 20 pounds,” he explains.
The lightest ones are made for kids. Next come barbells designed for adult beginners or non-competitive amateurs.
“At the low end, they may only hold 25 pounds, but at the high end, some hold up to 350 pounds,” Wolf says.
According to Wolf, barbells are typically between 4 and 6 feet long. Many have solid, 1-inch thick collars that help keep the weights in place.
There’s a big difference between Olympic barbells and the usual dumbbells you’d find in your home gym. Unlike standard barbells, Olympic barbells are a more standardized size because they’re used in competitions. Here’s the size chart, according to Wolf:
Olympic barbell: 7 feet long, 44 pounds
Women’s Olympic barbell: 6 feet long, 33 pounds
Junior Olympic barbell: 5 feet long, 22 pounds
These bars are longer, heavier, and can hold more weight than standard barbells.
“The weight capacity of these bars can vary greatly, but many have a weight capacity of 1,000 pounds or more,” Wolf explains.
Additionally, Olympic barbells have 2-inch free-spinning collars, unlike other barbells that have smaller fixed collars.
Olympic barbells aren’t necessarily better than regular barbells. But they’re definitely better for competitive or advanced weightlifters.
Here’s a quick rundown of specialty barbells:
Powerlifting Bar: Powerlifting barbells are stiffer and have the highest weight capacity, according to Wolf. Some are also longer to accommodate more weight. Most are about 7 feet long and weigh 44 pounds without collars.
Trap/Hex Bar: These bars have a hexagonal shape that you stand in when lifting, so you’re, er, trapped. Hence the name. They also make it easier to perform deadlifts safely. By the way, dimensions can vary greatly from brand to brand.
Safety bar: Safety bars are specifically designed to rest on your shoulder for safer squats. To be honest, they look a bit like a car exhaust. Like many other dumbbells, there is no standard size.
Curved bar: A curved bar is also designed for squats, but is typically used by more advanced weightlifters. With a curved bar, the plates are 14 inches lower than normal—so there’s a slight swing that can throw you off balance when lifting. Again, weight and dimensions can vary.
Swiss bar: Swiss bars have several different handles, allowing you to grip the bar in different ways to perform a number of different exercises not normally possible with a barbell (like hammer curls). They come in a variety of weights, lengths, and grip sizes.
Curling bar: Curling bars, or “EZ Curl” bars, have slight bends in the bar that look a bit like waves. These bars tend to be easier on the wrists when curling. P.S. There is no standard size.
Here are some bomb barbell exercises that will work your whole body.
That’s why we always recommend working with a personal trainer who can give you real-time feedback on the safest way to perform these exercises and who can create a customized workout plan for you.
The ultimate barbell exercise, the deadlift works the back muscles, glutes and quadriceps as you lift a loaded bar from the floor to hip height.
To perform the exercise, stand behind the barbell with your feet shoulder-width apart and your knees bent. Bend at the hips and grab the barbell with your palms facing you.
Lift the weight by pressing into your heels, straightening your knees and lifting up from the hip bend. At the top of the exercise, squeeze your glutes before returning to the starting position.
For this chest and shoulder strengthening exercise, you’ll need a bench in addition to your barbell. It’s also a good idea to work with a spotter, especially if you’re new to bench pressing.
Lie on your back on the bench and grab the dumbbell with both hands above your chest. Slowly lower your arms by pulling your elbows down until the dumbbell is just above your chest, then press the dumbbell back up by reversing the same motion.
Keeping your core tight and your feet firmly planted on the ground can help you feel more stable during this move.
Is getting super defined shoulders a problem for you? That’s where the overhead press comes in. This is the perfect move for shoulder and upper arm definition.
To perform the move, hold the dumbbell at chest height with your palms facing out. Push your arms up to press the weight directly overhead, then return to your starting position. For more stability, you can perform this move from a seated position.
A simple barbell curl is great for strength and definition in your arms. And by the way, you don’t HAVE to have a curling bar for this one. You can also use a straight barbell.
Hold the bar in front of you at hip height, with your arms at a 90-degree angle and your palms facing up. Slowly raise the bar by raising your forearms to your chest while keeping your upper arms still, then return to the starting position.
Last but not least, for a butt that won’t give up, squats are *Chef’s Kiss*. They target the glutes and hamstrings, but they don’t just make you look bigger—it’s a challenging move that can build serious lower-body strength.
To perform the move, carefully place the barbell from the rack onto your upper back (not your neck) and grasp it with your palms facing forward. Your legs should be slightly wider than hip-width apart.
Lower yourself into a controlled squat until your thighs are parallel to the floor. Then use your feet to push yourself down to return to the standing position. Your return to the top of the move should have some power, but make sure your feet, legs, and core are stable.
Barbells. The perfect barbell is waiting for you somewhere—you just have to figure out which one it is. There’s really no such thing as a standard barbell, but beginners usually end up with a bar that’s about 5 to 6 feet long and weighs about 20 pounds.
Olympic barbells are longer, heavier, and more standardized because they’re used in competitions. There are also several more specialized barbells that can make certain exercises – like squats or curls – easier and safer.
The best thing to do after you find your BBBFF (Barbell Best Friend Forever) is to contact a personal trainer who can show you how to use it safely and effectively.