Activate and build your triceps brachii, pectoralis major, and anterior deltoid using the close-grip barbell bench press, a compound push exercise.
Use the barbell one-leg hip thrust for unilateral glute and quad activation. Avoid going very heavy because it can place too much torque on your vertebrae.
Isolate your triceps brachii with the overhead EZ bar triceps extension. Using the EZ bar instead of a standard barbell can be easier on your wrists.
Great for inner-thigh development, the barbell sumo squat is a compound exercise that targets your quadriceps and, to a lesser extent, your gluteus maximus.
Arguably the king of all glute exercises, the barbell hip thrust is known to activate the gluteus maximus more than any other exercise, including the squat!
An advanced unilateral lower-body exercise, the barbell side lunge is great for developing unilateral lower-body strength, coordination, and balance.
The behind-the-back barbell wrist curl is an isolation exercise that targets your wrist flexors. There are no synergistic muscles.
Target your glutes with the barbell straight back stiff leg deadlift, an isolation exercise that synergistically works your hamstrings and adductor magnus.
An advanced bodyweight exercise, the bodyweight fly (aka rollout fly) can be an isolation or compound exercise depending on whether you extend your elbows.
The decline bent-arm barbell pullover is one of few exercises that targets both your lats and your lower pecs, which are usually trained separately.
An auxiliary upper-arm isolation exercise, the prone incline barbell curl (aka barbell spider curl) targets your brachialis, not your biceps brachii.
Invented by 6-time Mr. Olympia Dorian Yates, the underhand Yates row is a modified barbell row with an upright posture and shorter range of motion.