The barbell squat is a classic lower-body barbell exercise. You can position the barbell in front of or behind you (known as the front squat or back squat, respectively); holding the barbell behind you is generally considered a safer starting position.
For a back squat, place the barbell on your trapezius muscles and shoulders, securing it on your upper back, just behind your neck. Pull your elbows and shoulders down and back to feel a slight stretch.
Stand with your feet shoulder-width apart, toes pointing slightly outward. Engage your core.
Begin by lowering your body into a traditional squat position, keeping your back straight and chest up throughout the movement.
Continue until your thighs are parallel to the ground (or slightly lower).
Pause for 2 seconds, then push through your heels to return to a standing position.
Repeat for the desired number of repetitions.
Barbell Bent-Over Row
This barbell exercise works the muscles of the arms, shoulders, and back.
First, place the barbell on the floor in front of you, with your feet hip-width apart.
Grip the barbell with an overhand grip, slightly wider than shoulder-width apart (palms facing toward your body, thumbs wrapped around the bar).
Carefully rise until your upper body forms a 45°–60° angle with the floor. This is the starting position.
Squeeze your shoulder blades together, pull your elbows back, and simultaneously pull the barbell toward you.
Slowly lower the barbell back to the starting position.
Repeat for the desired number of repetitions.
Be careful not to arch your back, and pull the barbell toward your ribs rather than your chest to ensure you're targeting the correct muscles.
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