8 Best Upper Body Barbell Exercises for Mass and Strength

The chest, shoulders, triceps, back, and biceps are all worked in these routines. Whether you're a seasoned weightlifter or a newbie with a lot of energy, you'll find something you like among these top barbell exercises for the upper body.

1. Bench press

The barbell bench press builds muscle and strength. It targets chest, triceps, and shoulders. You can gain strength and size with this activity.

2. Military press

Strength in the upper body can be improved by doing military presses. The range of motion in your elbows will also increase as a result of this.

3. Overhead tricep extension

Barbell overhead triceps extensions are solitary exercises. It's commonly done for medium to high reps in an arm-focused plan. If a straight bar strains your wrists or elbows, choose an EZ or neutral-grip bar.

4. Barbell curls

Avoid swinging back when lifting barbell curls. You can't fully gain from this exercise. Keep your body still and use your biceps to lift.

This classic exercise strengthens front deltoid. Front raises target traps, forearms, and core. Use an Olympic or fixed-weight barbell for this workout.

5. Front raises

The effects of forearm curls are significant despite their little mobility. Avoid hyperextending your wrists and maintain them tight. Before starting this exercise, stretch them during the warm-up.

6. Forearm curls

Instead of after the lift, pause at the bottom of preacher curls. Slow, steady motion without halting isolates the biceps. It improves range of motion and maximizes workout.

7. Preacher curls

Lower back, hips, and arms are worked by barbell rows. This full-body complex exercise strengthens back and biceps.

8. Barbell rows

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