10 Best Weighted Body Bar Exercises (Coming From a Trainer)

Areas targeted: Entire lower body muscles, core

Frequency: 3 sets; 10 reps

1. Stand with feet shoulder-width apart, bar on upper back
2. Grip bar ends, elbows in
3. Push hips back, bend knees, and put weight on heels
4. Stand up and squeeze glutes at parallel

Areas targeted: Entire lower body

Frequency: 3 sets; 10 reps on each side

1. Feet hip-width, bar on back
2. Step forward, bend your knees, and lower gently
3. Press up from the front heel
4. Repeat other side

Areas targeted: Legs, core

Frequency: 1 set; 5 reps on each side

1. Hold bar overhead, step forward, and bend right knee
2. Lower bar, straighten right leg, and lift left leg back
3. Return to lunge

Areas targeted: Shoulders

Frequency: 2 sets; 12 reps

1. Stand hip-width, bar at collar bones
2. Press the bar up, arms 90% extended
3. Lower the bar and resume the starting position

Areas targeted: Legs

Frequency: 3 sets; 20 reps

1. Bar on shoulders
2. Stand with soft knees
3. Press feet, lift heels, and don’t touch the ground on descent

“All muscles do is pull one end closer to another end. When you train, picture what the muscle insertion looks like, and how you’ll bring that closer to the origin.”

- Ben Pakulski, Former Pro Bodybuilder

Areas targeted: Lower back

Frequency: 2 sets; 10 reps

1. Stand hip-width and hold a bar across your thighs
2. Hinge forward and dangle your arms
3. Engage back, pull elbows in, and squeeze shoulder blades

Other types of exercises:

• Best Slam Ball Exercises
• Best Adductor Exercises
• Best Cable Crossover Alternative Exercises

Areas targeted: Entire back, shoulders, and arms

Frequency: 2 sets, 8 repetitions on each side

1. Stand hip-width with slightly bent knees
2. Grip bar with right hand, left foot forward
3. Keep back flat, pull elbow back
4. Lower bar, switch sides

Areas targeted: Arms

Frequency: 2 sets; 10 repetitions

1. Stand with hip-width, soft knees
2. Hold the bar at shoulder height, palms forward
3. Press up and stop before elbows straighten
4. Lower bar

Areas targeted: Pecs

Frequency: 3 sets; 15 repetitions

I often mix in eight pushups between sets when using lighter bars to really work my pecs.

In the ring, strong chest muscles aren't just about power; they're key to moving my arms effectively and avoiding injuries.

This aligns with research from The American Journal of Sports Medicine, highlighting the role of robust pecs in shoulder stability and upper limb coordination [1].

1. Lie down, knees bent, feet flat
2. Hold bar across chest, palms facing hips
3. Press bar up, stop before elbows straighten
4. Lower bar

Areas targeted: Hamstrings, glutes

Frequency: 1 set; 10 repetitions

1. Lie back, knees bent
2. Hold bar over hips
3. Thrust hips up, squeeze glutes
4. Return, keeping lower back off floor

Other types of exercises:

• Best Sandbag Exercises
• Best Resistance Band Back Exercises
• Best Exercises For Your Forearms