12 Best Weighted Bar Exercises for Beginners (Step by Step Guide)

 

Strength training is the best exercise to grow your muscles, get stronger and lose weight. It is ideal for shaping up and adding muscle definition to your body. However, the best thing is that you do not have to necessarily visit your nearest gym to perform strength training exercises. Instead, you can use a weighted bar to perform strength training exercises from the comfort of your home.

We will share 12 weighted bar exercises that you can comfortably perform at your home. So, let's start exploring the exercises that you can perform with a weighted bar.

What is A Weighted Bar?

The weighted bar is an effective and versatile exercise tool. Traditional weightlifting bars are adjustable, whereas a weighted bar is a bar without weights. Weighted bars are long and are easy to grip, similar to the barbells available at the gym.

You don't have to add weights at the end of a weighted bar because it is already weighted and ranges in size from 15KG to 20KG. Weighted bars usually come with a thicker outer material which provides comfort to the lifter.

Weighted bars are manufactured by different companies and are available by several names. You may have heard of a body bar or a workout bar. All these are different names of the same thing.

A weighted bar is an excellent addition to your home gym. This exercise tool allows you to add weight to standard exercises such as squats and lunges and will enable you to perform strength moves such as bicep curls, chest presses, and shoulder presses.Research confirms that regular resistance training not only increases muscle mass but significantly increases resting metabolic rate, helping you burn more calories even at rest^[1].

How Much Does a Weight Bar Weigh?

A standard weighted bar usually weighs from 3 to 36 pounds. Weighted bars are available in sizes ranging from 4-to 6 feet. The bars are generally powder coated and feature color codes at the ends. This coding makes it easier for the lifter to identify the weighted bar.

Warm-Up: Get Your Body Ready to Move

3–5 minutes before lifting, do a light warm-up to raise your heart rate and loosen your joints.

1. March in place or walk briskly for 60–90 seconds.
2. Shoulder circles:10 circles forward, 10 backward.
3. Hip circles:Stand tall, hands on hips, draw big circles 10 times each direction.
4. Bodyweight squats:2 sets of 10 slow reps, keep chest up.
5. Arm swings:Swing arms forward and backward 15–20 times, relaxed and controlled.

The Best 12 Weighted Bar Exercises for Beginners

Here are a few weighted bar exercises that you can comfortably perform from your home gym.

Weighted Bar Exercise 1: Deadlift

This weighted bar exercise targets your glutes, hamstrings, and lower back. Deadlifts performed with a weighted bar are indifferent to those done using a barbell. Weighted bar deadlifts initiate from the standing position with no weight plates on the floor. It is impractical to lift your body bar off the floor.

How to do it:

1. Stand with your feet hip-width apart, holding the weighted bar in front of you with an overhand grip.
2. Slightly bend your knees and tip your hips backward while hinging your torso forward at the hips.
3. Continue hinging forward while tightening your core, glutes, and hamstrings. Lower the weighted bar directly in front of your legs as it approaches the floor.
4. When you experience a good stretch, stop the forward motion and tighten your legs. Use your hamstrings and glutes to "pull" your body back to the initial position.
5. Straighten yourself up without using your lower back
6. Perform multiple sets of repetitions

 

Weighted Bar Exercise 2: Romanian Deadlift

The Romanian deadlift is a variation of the deadlift exercise. This weighted bar exercise puts a lot of stress on the posterior chain and strengthens the glutes and hamstrings. Let's see how you can perform this weighted bar exercise.

How to do it:

1. Stand tall in front of a weighted bar with your feet hip distance apart.
2. Hold the weighted bar in both your hands in front of your thighs. Raise this bar to your hip level.
3. Your hands should be shoulder distance apart.
4. Bend your knees slightly and roll your shoulders back.
5. Lower the bar by hinging your hips back as far as you can. Make sure the bar is close to your body, your head looking forward, and your shoulders back.
6. Your objective is to cover the maximum range of your hamstring's flexibility, ideally just below the knee.
7. From the bottom of your range of motion, return to the starting position by driving the hips forward and standing up tall.
8. Perform multiple sets of repetitions

 

Weighted Bar Exercise 3: Forward Lunge

Lunges involve all your lower body muscles. Like squats, lunge exercise targets your entire lower body and challenges your balance and coordination. However, this is a unilateral weighted bar exercise which means you will be using one leg at a time.

The forward lunge is a perfect weighted bar exercise for hip mobility and balance. This weighted bar exercise is ideal for those who want to strengthen their leg muscles. The forward lunge is an ideal weighted bar exercise for runners because it is similar to running.
Research indicates that unilateral exercises like the lunge effectively reduce bilateral strength asymmetries and significantly enhance core lateral stability^[2].

How to do it:

1. Stand tall with your feet about shoulder-width apart. Place the weighted bar across your shoulders behind your neck.
2. Step forward using your right foot, reaching about 2-3 ft. Place your right foot on the ground and allow your left heel to come off the ground.
3. Bend both of your knees and lower your left knee toward the ground. Stop just before touching the floor. You can lightly tap your back knee on the floor, but don’t slam it down. Think of ‘kiss the floor, then come back up.
4. While lowering yourself, make sure you keep your torso upright and forward-facing.
5. Reverse the movement from the lowest position by pressing through your front heel
6. Stand up and bring your right foot back to reach the starting position
7. Repeat the exercise on the opposite side.
8. When you have completed a lunge on each side, you have performed a single repetition.
9. Perform three sets of 10 repetitions

 

Weighted Bar Exercise 4: Snatch

Snatch is a weighted bar exercise that targets your hamstrings, quadriceps, abdominals, shoulders, triceps, and biceps. This weighted bar exercise helps in building full-body strength. Listed below is the procedure for performing snatch weighted bar exercises.

How to do it:

1. The first step in the snatch weighted bar exercise is the deadlift, in which you lift the weighted bar with extra power from your hips. By utilizing the strength in your glutes and hamstrings, stand up with the bar and thrust your hips forward.
2. Squeeze your glutes, but do not bounce the barbell off your hips. Make sure the bar stays close to your body, nearly grazing your hips as it moves upwards.
3. Continue lifting the weighted bar upwards with your hips fully extended. Place the bar on your shoulders. You may have to stand on your toes at this point, but it's not necessary. You have to move the bar through an explosive upright row for the traps in the second pull.
4. Finally, bring the weighted bar back to hip-level. Lower the bar back to your hips and then down your thighs with control, just like the lowering phase of a deadlift.
5. Perform multiple sets of repetition

 

Weighted Bar Exercise 5: Good Morning

Good morning is another weighted bar exercise that targets your hamstrings, glutes, and lower back. Let’s see how to perform this weighted bar exercise.

How to do it:

1. Stand with shoulder-width apart and place the bar on your back while standing in a high bar back squat position. The bar should be at the top of your back.
2. Hold the bar slightly outside your shoulders and tuck in your elbows.
3. Keep a soft bend in your knees and stay balanced over your mid-foot, not just your heels.
4. Push your hips backward while lowering your torso towards the floor
5. As soon as you experience a stretch through your hamstrings, stand back up while engaging your glutes.
6. Squeeze your glutes at the top of the movement before performing the next repetition

 

Weighted Bar Exercise 6: High Pull

The weighted bar high-pull is a compound exercise that targets your upper body and posterior chain muscles. The muscles involved in this weighted bar exercise are; the rhomboids, trapezius, biceps, triceps, and lower back. Let's see how you can perform this weighted bar exercise.

How to do it:

1. Stand with your feet about hip-width apart.
2. Tightly grip and hold the weighted bar with both your hands.
3. Bend forward slightly while hinging at your hips
4. Position the bar just below your knees
5. Explosively raise the weighted bar as high as possible while straightening your hips and knees. At the same time, raise your heels to stand on your tiptoes.
6. Gradually, lower the bar back to the starting position
7. Perform 3-5 sets of repetitions

Note:

While performing the weighted bar exercise, make sure you maintain a proper posture throughout the exercise. Look straight forward instead of gazing down. Make sure that the weight is close to your chest and thighs.

Weighted Bar Exercise 7: Bicep Curls

Bicep curls are an excellent exercise for building arm strength. This weighted bar exercise majorly targets your biceps and forearms. While performing bicep curls with a weighted bar, you target your upper and frontal arm muscles for an improved and more toned appearance.

You can not only increase bicep size but also isolate the biceps to improve strength and stability within your upper arms. Let’s see the procedure to perform this weighted bar exercise.

How to do it:

1. Stand tall with your feet hip distance apart.
2. Hold the weighted bar in a neutral underhand grip on the extended arms in front of you.
3. Curl the bar up towards your chest while keeping your elbows tucked into your sides and your torso still.
4. Hold at this position for a second while your biceps are fully contracted. Gradually, lower the bar to the starting position.

Note:

To get the maximum benefit out of this weighted bar exercise, move by keeping your core tight and your upper arms pinned to your sides. Avoid using your legs or back to lift the weight.

 

 

Weighted Bar Exercise 8: Military Press

The military press is an excellent exercise for those who want to strengthen their triceps, shoulders, and abs. If you want to stabilize your spine and target your abs, the military press must be a part of your daily exercise routine. Let's see how you can perform this weighted bar exercise.

How to do it:

1. Stand tall with your feet hip-width apart, and your knees bent slightly.
2. Grab the weighted bar across your shoulders in front of your neck. Your palms should be facing forward, and your elbows bent.
3. Press the bar directly over your head and stop as soon as your elbows get straight.
4. Reverse this movement and bring the bar lower back to the initial position.
5. Perform 2–3 sets of 8–10 repetitions.

 

Weighted Bar Exercise 9: Push Press

The push press is somewhat similar to the military press or shoulder press. Like the military press, the push press targets your triceps, shoulders, and abs. Here is the procedure to perform this weighted bar exercise.

How to do it:

1. Stand with your feet shoulder-width apart. Slightly bend your knees.
2. Hold the weighted bar across your shoulders in front of your neck. Your palms must be facing forward, and your elbows bent. (Starting position is almost the same as was for military press)
3. With a slight jump, press the bar directly over your head and stop as soon as your elbows get straight.
4. Reverse the move and bring the bar back to its initial position
5. Perform multiple repetitions

 

Weighted Bar Exercise 10: Back Squat

Back squat is the best exercise for improving glute and quad strength. Rather, this weighted bar exercise strengthens your entire lower body and core. Listed below is the procedure to perform this weighted bar exercise.

How to do it:

1. Stand with your feet hip distance apart.
2. Place the weighted bar across the top of your back
3. Firmly grip the bar close to your shoulders and tuck in your elbows
4. Manage your weight in your heels while pushing your hips back and bending at the knees
5. Once your thighs get parallel to the ground, get back to a standing position and squeeze your glutes hard

 

Weighted Bar Exercise 11: Upright Row

The upright row is considered an ideal exercise for building back and shoulder muscles. This weighted bar exercise targets the front and middle heads of the deltoids (shoulder muscles). Also, this weighted bar exercise is perfect for building trapezius and rhomboids, which are the muscles in the middle and upper back.

How to do it:

1. Stand with your feet shoulder distance apart.
2. Hold the bar and let it hang in front of you at the length of your arms.
3. Make sure your palms face your body and your hands are in line with the thighs.
4. Lift the bar straight up. Keep the bar close to your body. Your arms should not go higher than parallel with the shoulders.
5. Pause for a couple of seconds at the top of the lift
6. Lower the bar and reach back to the initial position

 

Weighted Bar Exercise 12: Bent-Over Row

Bent over row is a weighted bar exercise that targets your lats, mid-traps, rhomboids, biceps, and posterior deltoids. Along with that, your legs and lower back also get involved in this weighted bar exercise. Here is the procedure to perform this weighted bar exercise.

How to do it:

1. Stand with your feet hip distance apart.
2. Hold the body bar horizontally across your thighs. Make sure you are gripping the bar with your hands and your palms facing your body.
3. Bring your hips backward and lean your torso forward until your body forms a 45-degree angle.
4. At this position, allow your arms to hang down from your shoulders so that the bar is hanging below your shoulders.
5. Tighten your back muscles and pull your elbows towards the inside of the body while squeezing your shoulder blades together. Bring the body bar to your waist.
6. Reverse the movement and take the bar back to the starting position

If you have any existing back, knee, shoulder, or heart conditions, talk to your doctor or a qualified trainer before starting weighted bar exercises.

Workout Routines for Beginners at Home

Full-Body 3-Day Plan

• Day A: Deadlift, Forward Lunge, Bicep Curl, Overhead Press (if you decide to add it), 2–3 sets of 8–12 reps each.
• Day B: Romanian Deadlift, Good Morning, High Pull, Row variation (if you add one), 2–3 sets of 8–12 reps.
• Day C: Mix your favorite 4 exercises and perform them in a circuit: 8–10 reps each, repeat the circuit 2–3 times.

Quick 10-Minute Routine

• Choose 4 exercises.
• Do 40 seconds of work and 20 seconds of rest for each exercise.
• Repeat the circuit twice.

Cool-Down & Stretching: Relax and Recover

After your workout, spend 3–5 minutes cooling down and stretching.

1. Slow walk or march in place for 60–90 seconds to lower your heart rate.
2. Hamstring stretch:Sit, extend one leg, reach toward your toes, hold 20–30 seconds each side.
3. Quad stretch:Stand, grab one ankle behind you, gently pull toward glutes, 20–30 seconds each side.
4. Chest and shoulder stretch:Hands on a doorway or wall, step forward gently, hold 20–30 seconds.

Conclusion

Weighted bar exercises are a great addition to your daily exercise routine. These simple, effective, and easy to perform exercises are a great way to tone your muscles and improve overall fitness. Weighted bars are simple to use. You must have this equipment at your home gym and perform your favorite weighted bar exercises daily to improve overall fitness.

Important disclaimer: This article is for general educational purposes only and is not medical advice. If you have shoulder, neck, back, elbow, or wrist pain, a recent injury or surgery, numbness or tingling, unexplained weakness, or dizziness, consult a qualified clinician before starting. Stop any exercise that causes sharp pain.

References

1. Westcott WL. Resistance training is medicine: effects of strength training on health. Curr Sports Med Rep. 2012;11(4):209-216. doi:10.1249/JSR.0b013e31825dabb8
2. Zhang W, Chen X, Xu K, et al. Effect of unilateral training and bilateral training on physical performance: A meta-analysis. Front Physiol. 2023;14:1128250. Published 2023 Apr 13. doi:10.3389/fphys.2023.1128250