Weightless Barbell Exercises

7 min

6 exercises

Barbell Push and Press

2 sets

10 reps

Barbell Front Raises

2 sets

10 reps

Barbell Shrugs

2 sets

10 reps

Barbell High Pulls

2 sets

10 reps

Sumo Barbell Squats

2 sets

10 reps

Barbell Good Mornings

2 sets

10 reps

This Weightless Barbell Exercises 7 min-minute gym workout plan effectively targets your back, legs and shoulders. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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Weightless Barbell Exercises

7 min

6 exercises

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Barbell Push and Press

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

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Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Glutes & Hip Flexors, Quadriceps, Triceps

Stand with feet hip width apart and grasp a barbell with an overhand grip.
Make sure your hands are placed slightly wider than shoulder-width.
Bring the bar to chest height and slightly retract your head back.
Bend the knees, hips and ankles to dip slightly.
Use your legs to explosively drive your body upwards and drive the barbell off your shoulders, extending your arms overhead.
Lower the bar to your shoulders and repeat.

Barbell Front Raises

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Shoulders

Secondary:

Abs, Upper Back & Lower Traps

Place a light-weighted barbell in front of you at your shins.
Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell.
Stand up with a tight core and flat back. Keeping a slight bend in the elbows, raise the bar up and in front of you. Pause when your arms are parallel with the ground.
Slowly lower the barbell to your hip. Repeat the movement.

Primary muscle group(s):

Neck & Upper Traps, Shoulders

Secondary:

Abs

Holding a pair of dumbbells with an overhand grip, stand tall with your chest up and core braced.
Begin by lifting the dumbbells in front of you. Keep the abdominals contracted as you raise the dumbbells. Feel the contraction in the shoulder muscles.
Once the dumbbells reach shoulder height, pause and slowly lower the dumbbells to the starting position.

Primary muscle group(s):

Shoulders

Stand straight holding a water bottle in each hand with an overhand grip.
Hold the water bottles in front of your thighs with your palms of the facing your thighs. Keep your arms fully extended. This is the start position.
Raise the left water bottle out and upwards, while keeping a slight bend in your elbow. Your palms must always face down for this exercise.
Continue raising the water bottle until your arm is a little above parallel to the floor. Exhale as you are raising the water bottle.
Pause for a count of one.
Inhale and slowly lower the water bottle to the start position.
As you lower the left water bottle, begin to lift the right water bottle, duplicating the movement.
When both water bottles have been raised and lowered in a cycle, that is one repetition.
Repeat.

Primary muscle group(s):

Shoulders

Holding the handle of a resistance band in each hand, step on the middle of the band with both feet. Stand up straight with a tight core and flat back.
Begin by lifting your hands straight up in front of you with an overhand grip. Be sure to keep a slight bend in the elbows at all times.
Pause at the top to feel the contraction then slowly lower the bands to the starting position.

Barbell Shrugs

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Neck & Upper Traps

Secondary:

Shoulders, Upper Back & Lower Traps

Place your feet shoulder width apart and using an overhand grip at a little more than shoulder width, hold a barbell in front of you.
Your arms should be fully extended towards the floor, palms facing in towards your thighs. This is the start position.
Exhale and raise or shrug your shoulders up in a slow controlled movement. Do not use your biceps to assist in lifting the barbell.
Continue as high as possible then hold for a count of one.
Return to the start position in a smooth movement, inhaling as you do so.
Pause then repeat.

You can rotate your shoulders when performing this exercise. However this is not recommended for people with shoulder problems.

Primary muscle group(s):

Shoulders

Stand with your feet shoulder width apart and a dumbbell in each hand.
Keep your arms extended and by your sides and with your palms facing in.
Relax your shoulders so they hang as low as possible.
Raise the dumbbells by slowly lifting your shoulders in a shrugging motion. Hold for a count of one.
Slowly relax your shoulders to return to the start position.
Repeat.

You can also rotate your shoulders in a circular movement during this exercise. One direction on the lift, the opposite direction when lowering to the start position.

Primary muscle group(s):

Neck & Upper Traps

Secondary:

Upper Back & Lower Traps

Stand in front of a cable pulley. Feet are shoulder-width. Your core is tight and lower back is flat. Hold the cable bar and let it hang in front of you. Keep the weight close to your body.
Without using your arms, exhale and bring your shoulders towards your ears.
Hold the movement at the top then slowly bring the weight back down.

Barbell High Pulls

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Hamstrings, Quadriceps, Shoulders

Secondary:

Calves, Glutes & Hip Flexors, Lower Back

Prepare a barbell with a lighter amount of weight than usual. Place the barbell in front of you at your shins.
Squat down into position, driving your hips back. Keep your chest and head up. Place your hands in an overhand grip on the barbell. Your arms should be straight with a slight bend at the elbow.
In one fluid motion, explode up and off the ground as you pull the bar high, leading with your elbows. Your feet will leave the ground.
Land softly and lower yourself back to the starting position.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Neck & Upper Traps

Stand with your back straight, holding a barbell with an overhand grip slightly less than shoulder width apart.
The bar should be level with the tops of your thighs.
Keep your arms extended with a slight bend at the elbows. This is the start position.
Exhale and using the sides of your shoulders lift the bar.
As you do so, raise your elbows up and out to the side.
Keep the bar close to your body as you raise it.
Continue lifting the bar until it is just below your chin. Pause for a count of one.
Return to the start position in a single smooth movement. Inhale as you do so.
Repeat.

This exercise can be performed using a straight bar attached to a low pulley or using dumbbells.

Primary muscle group(s):

Shoulders

Secondary:

Abs, Biceps, Forearms, Upper Back & Lower Traps

Holding a dumbbell in each hand,stand with your feet shoulder width apart.
The dumbbells should be resting on your thighs with your palms facing in.
Lift the dumbbells straight up in single smooth movement until they are just below your chin making sure to keep your shoulders back and your elbows out.
At the top of the movement, flex or squeeze your biceps and forearms. Hold for a count of one.
Return to the starting position slowly to keep tension on the muscles.
Repeat.

This exercise can be performed using a barbell,EZ bar or a cable station with a straight bar or EZ bar attachment.

Sumo Barbell Squats

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Quadriceps

Secondary:

Abs, Calves, Glutes & Hip Flexors, Hamstrings

Set a barbell on a rack at your shoulder height.
Step under the bar and rest the back of your shoulders against the bar. Do not put the bar on your neck.
Hold on to the bar using an overhand grip so that your palms are facing forward.
Lift the barbell off the rack by pushing up with your legs while straightening your torso.
Step away from the rack and position your legs in a wider than shoulder width position and with your toes slightly pointed out.
Keep your head up and look straight ahead at all times, as looking down will put you off balance.
Ensure your back is straight. This is the start position.
As you inhale, slowly lower the bar by bending your knees while keeping a straight posture with your head up.
Continue down until the angle between you upper legs and calves is slightly less than 90-degrees . As a guide, the front of your knees should be in line with your toes. Do not allow your knees to extend out beyond your toes.
Hold for a count of one.
As you exhale, raise the bar back to the start position, by pushing through your heels as you straighten your legs.
Pause for a count of one.
Repeat.

This is an exercise which carries some risk. If you have back issues, substitute this exercise for the dumbbell squat or leg press instead. Never slouch your back forward as this can cause back injury. This exercise is best performed inside a squat rack for safety purposes.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings, Lower Back

Set up the barbell on the squat rack so that it is at the same height as your upper chest.
Position your body under the bar, with knees bent so that the bar is resting high on the back of your shoulders.
Grip the bar with your hands comfortably wider than your shoulders.
Slowly straighten your legs to push upwards, lifting the barbell from the rack and take one step forward.
Stand with your legs shoulder width apart.
Bend your knees forward and allow your hips to bend back as if sitting down,
Continue this movement down until your thighs are parallel to the floor or slightly more, making sure your knees are pointing in the same direction as your feet.
Hold for a count of one.
Push up through your heels while straightening your hips and knees, until you are standing in the start position.
Make any adjustments necessary to your stance and grip before continuing on the next repetition.

Do not rest the bar on your neck. Keep your head facing forward at all times. Keep your back straight throughout the entire movement.

Primary muscle group(s):

Glutes & Hip Flexors, Quadriceps

Secondary:

Abs, Calves, Hamstrings

Stand up straight with a tight core and flat back.
Position your feet wider than shoulder-width. Your toes should be facing out diagonally.
Holding a dumbbell with both hands in front of you, look straight ahead and bend at the knees while driving your hips backward. Your knees should be following your toes in a diagonal line.
Complete this wide stance squat by having your thighs come parallel with the ground.
Pause and slowly return to the starting position without locking your knees.
Repeat.

Barbell Good Mornings

2 sets

10 reps

Set 1 of 2

Rest before next set

Get ready

321GO

Start

Primary muscle group(s):

Lower Back

Secondary:

Abs, Glutes & Hip Flexors, Hamstrings

Using a squat or barbell rack, set the barbell at shoulder height.
Position yourself so the barbell is resting on your shoulders and you are facing away from the rack.
Stand up to lift the barbell clear of the rack and take a few steps away from the rack.
Position your feet slightly less than shoulder width apart.
Keep your legs straight and bend forward at the hips.
Continue bending forward until you feel a mild stretch in your hamstrings. (Do not try to bend past the mild stretching sensation. As flexibility increases so does the range of motion.) Hold for a count of one.
Return to the starting position by straightening from the hips. Repeat.

Start with lower weights when performing this exercise for the first few times to allow your body to adapt to the movement. This exercise can also be done with your knees slightly bent to emphasize use of your glutes.

Primary muscle group(s):

Lower Back

Secondary:

Abs, Calves, Forearms, Glutes & Hip Flexors, Hamstrings, Quadriceps, Upper Back & Lower Traps

Place a barbell in a clear space on the floor. (Make sure there are no obstructions in your way.
Stand facing the barbell with your legs about 4-6 inches from the bar.
Place your feet shoulder width apart.Your feet can be pointed straight ahead or turned outwards slightly.
Squat down, keeping your back straight and grip the bar with an overhand grip at shoulder width.
Keep your arms fully extended and stand up with the barbell.
As you lift the barbell, your hips and shoulders should rise together and your back should be straight.
As you reach the top of the lift and are standing straight, rotate your shoulders back slightly until you feel a slight stretch in them.
Lower the barbell back to the floor in the same squatting motion you used to lift it.

This exercise can be very dangerous if performed incorrectly. If you are a novice, only perform this exercise with an experienced trainer's supervision.

Primary muscle group(s):

Glutes & Hip Flexors, Lower Back

Secondary:

Abs, Calves, Hamstrings, Quadriceps

Place two dumbbells on the floor.
Stand facing the dumbbells with your feet shoulder width apart.
Bend knees and hips to lower your torso in a squatting movement,keep your back straight.
At the bottom of the squat grip the dumbbells with an overhand grip,keeping your arms fully extended.
Return to an upright position holding the dumbbells with your palms facing towards your body and extending your hips forward. Do not round your back.
Return the dumbbells to the floor in the same manner you picked them up.
Repeat.

Primary muscle group(s):

Glutes & Hip Flexors, Hamstrings

Secondary:

Lower Back

Holding the handles of the resistance band, step on to the middle. Place your feet at shoulder-width with toes pointing forward. Tighten your core and keep your chest up.
Bend your knees slightly and drive your hips back but NOT lower than your knees. Again, keep the chest up. This is the starting position.
Forcefully contract your glutes, driving them forward. Do not just lean back. Your glutes should be fully contracted. Pause then return to the starting position.

Workout done!

Exercises done

of 6

Total time

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