Maximize Build Muscle : Barbell, Dumbbell, and Ab Roller Workouts You Need

Are you ready to embark on a journey of muscle transformation? Look no further. In this comprehensive guide, we're delving into the powerhouse trio that will redefine your fitness journey: Barbell, Dumbbell, and Ab Roller workouts. These dynamic routines are not only time-tested for muscle growth, but they're also tailored to maximize your potential. From sculpting with dumbbells to power-lifting with barbells and incorporating the core-engaging ab roller into your treadmill routine, we've got every angle covered. Get ready to unlock a new level of strength, endurance, and physique. Let's dive into the workouts you need for the ultimate muscle-building experience.

• Barbell Workouts
• Dumbell Workouts
• AB Roller Workouts on Treadmill

Barbell Workouts

Barbell training tops the list of training methods that are versatile and effective. Not only will barbell workouts increase muscle mass, power, and strength, they’ll also contribute to better body awareness and overall health and fitness. You can use a barbell to train your upper body, lower body, and even your core. Use it to develop explosiveness or muscular endurance. Whatever your goals, a barbell can help get you there. 

Best Barbell Exercises

• Barbell Back Squat
• Barbell Front Squat
• Barbell Romanian Deadlift
• Barbell Overhead Press
• Barbell Bench Press
• Barbell Bent-Over Rows

Barbell Back Squat

Back squats stand as the cornerstone of strength training, a foundational movement ingrained in our daily lives. Whether it's sitting down, conversing with children, or even attending to essential tasks, the squat emerges as a ubiquitous motion. It's an elemental pattern, an act that embodies functional movement in its purest form. The back squat, in particular, hones this fundamental action, making it an indispensable component of any robust fitness regimen.

How to do a back squat: 

1. Setup: Rack a bar on a squat rackor power cage at about shoulder height. Add your weight plates. 
2. Starting position: Unrack the barbell onto your shoulders and take a couple steps back from the rack. Stand with your feet shoulder-width apart (approximately); keep a firm grip on the bar with both hands. Position your gaze forward, take a deep breath, and brace your core. 
3. Eccentric (lowering) phase: Keeping your eyes forward and feet flat on the floor, descend into the bottom of the squat with control. While ass-to-grass squats are great, we recommend only descending as far as your current mobility allows without your heels peeling up from the floor or your chest caving forward. 
4. Concentric (standing) phase: Once you reach your depth, drive through your heels to return to the standing position. Make sure to avoid caving at the knees. The ascent should be one fluid motion—don’t segment the squat by extending your knees before your hips or vice versa.  
5. Finish: Once you finish your set, walk the bar back to the squat stand and rack it. 

Front Squat

Front squats, much like their back-loaded counterparts, encapsulate a fundamental movement pattern that underlies various aspects of our daily activities. However, the distinction lies in how the weight is borne—here, it's the front of your body that shoulders the load. It's no secret that front squats often get a pass, and it's perfectly understandable. They're not exactly a walk in the park. In fact, they can be downright uncomfortable, a set of front squats is bound to leave a notable burn. Embrace it, though, for it's in these moments that you're forging a stronger, more resilient self.

How to do the barbell front squat: 

1. Setup: Just like for back squats, rack your barbell on a squat stand or power cage. You may have to lower the J-cup slightly because you’re unracking the bar onto the front of your body now. 
2. Starting position: Unrack the barbell into the front-rack position (bar rests across front of shoulders; elbows point forward, palms face upward; and fingers wrap around the top of the bar). Position your feet hip- to shoulder-width apart and engage your core.
3. Eccentric (lowering) phase: Just like back squats, descend to your deepest range of motion without tipping forward or bringing your heels up from the ground. Keep your elbows parallel to the ground and your eyes forward. 
4. Concentric (standing) phase: Drive through your heels to stand up, pushing your knees outward to avoid caving in. 
5. Finish: Fully extend your hips at the top and carefully re-rack the barbell. 

Barbell Romanian Deadlift

The deadlift—a testament to the age-old wisdom of "lifting heavy objects and setting them back down." It stands as the embodiment of raw, unadulterated power. Yet, in its apparent simplicity lies a deceptive allure. Don't mistake its straightforward appearance for simplicity. The deadlift, particularly when the stakes are high, is a realm where a lot can potentially veer off course. Fear not, though, for with our guidance and the detailed steps outlined below, you'll soon be wielding mastery over this formidable lift.

How to do the Romanian deadlift: 

1. Setup: Load a barbell with weight plates on the floor. Use standard-sized Olympic plates for the best deadlift bar.
2. Starting position: Walk up to the barbell like you’re about to absolutely hulk-smash it. Position your feet so that the bar hovers over your midfoot and sits close to your shins. Your feet should be stacked beneath your hips. Hinge at the hips and grip the barbell (double overhand grip for badasses and reverse grip for babies…) with your hands just outside your legs. 
3. Concentric (lifting) phase: Drive through your heels and engage your glutes and hamstrings to pull the weight off of the ground. Keep your spine in the neutral position (no arching or rounding) and push your hips forward until you reach full hip extension. 
4. Eccentric (lowering) phase: With control and maintaining your neutral spine, lower the barbell back to the ground by hinging at your hips, then your knees, to create one fluid motion. 
5. Finish: The rep is finished once the weight plates touch the ground; you can either do touch-and-go reps or reset entirely. 

Overhead Press

Pressing a weight overhead and bringing it back down—seems straightforward, doesn't it? Well, surprise! The overhead press is deceptively challenging. It's not merely a matter of extending your arms; there's a lot more nuance to it than meets the eye.

How to do overhead presses: 

1. Setup: Set up a bar and weights on a squat stand or power cage at a height you can comfortably unrack it from. 
2. Starting position: Unrack the barbell into the front-rack position and step back from the stand. Plant your feet firmly, take a deep breath, and brace your core. Keep in mind that the front-rack position here is different than in front squats. For strict presses, you’ll want to point your elbows slightly outward and down at about 45 degrees, versus forward and at 90 degrees in the front squat. 
3. Concentric (pressing) phase: Keeping your gaze forward and spine neutral (no hyperextending), press the barbell overhead until your elbows fully extend. 
4. Eccentric (lowering) phase: Bend at the elbows to lower the bar back to your collarbones—with control, lest you wake up with bruises you have to explain to your mom and your significant other.  
5. Finish: As soon as the bar makes contact with your shoulders/collarbone, you can go in for another rep. When you’re done, re-rack the bar or drop it to the hang position (holding at the hips) before dropping it to the floor. 

The bench press, a staple in both powerlifting and bodybuilding circles, holds its reputation as one of the quintessential "dude-bro" lifts. And it's earned that status for a reason—it stands as one of the most powerful exercises for building strength and muscle in the upper body, that‘s why I have recommended in many articles.

How to do the barbell bench press: 

1. Setup: Slide your bench into position in the middle of your power rack. Rack the barbell and weights at a height you can comfortably reach from the bench. 
2. Starting position: Positioning for bench press varies a lot among people, but in general, you should situate yourself on the bench so that you can reach the bar without locking out your elbows (because you’ll need some leverage to unrack it), and so that your feet can touch the floor. Grip positioning varies based on anatomy and preferences, but should fall around shoulder-width. 
3. Eccentric (lowering) phase: Unrack the bar and hold it above your chest with your elbows fully extended. Keeping your wrists strong, bend at the elbows to lower the barbell until it touches your chest. The barbell should make contact somewhere between the lower pec muscles and sternum. Generally, the narrower your grip, the lower on your torso that contact point will be. 
4. Concentric (pressing) phase: Recruit your pecs, shoulders, and triceps to press the bar back up to the starting position. 
5. Finish: The rep is complete when your elbows fully extend. Rerack the bar by guiding it backward into the J-cups on your power rack. 

Bent Over Row

Absolutely, bent-over rows are a non-negotiable addition to any routine aiming for a robust, well-developed back. Despite their apparent simplicity, they pack a powerful punch in building strength and muscle in this crucial area.

How to do the barbell bent-over row: 

1. Setup: Load a barbell on the ground with Olympic weight plates. 
2. Starting position: Stand with your feet beneath the barbell as if you’re setting up for a deadlift. Grab the bar with a double overhand grip (double underhand if you want to target more biceps and rhomboids), with your hands shoulder-width apart and palms facing down. You should be in a hip-hinge position with your back straight. 
3. Concentric (rowing) phase: Think about squeezing your shoulder blades together. Pull the barbell toward your torso and try to tap it to your sternum. Your elbows should travel backward and point to the sky behind you. Palms remain facing down. 
4. Eccentric (lowering) phase: Extend your arms to lower the barbell back to the starting position. 
5. Finish: There’s no real resetting for this exercise; simply go in for another rep after you lower the bar. 

Dumbbell workouts

Dumbbell training holds its own as a remarkably versatile and impactful method. Beyond sculpting muscle and boosting strength, it enhances overall body coordination and fitness levels. Dumbbells aren't limited to specific areas; you can target both upper and lower body with precision, not to mention engaging your core effectively. Whether it's about explosive power or enduring muscular strength, dumbbells are a steadfast companion on your fitness journey. Whatever your aspirations,  dumbbells are a reliable tool in attaining them.

• Devil's Press
• Renegade Row
• Bench Bicep Curl
• Single-Leg Romanian Deadlift
• Reverse Dumbbell Lunge

Single-Leg Romanian Deadlift

Since it requires full coordination from your ankle, knee, hip, and spine, unilateral leg training makes for a far stronger deadlift. Pro tip: don’t allow the hip of the lifted leg to rotate upwards on the way down, and resist the urge to lose your form once you return to the starting position. Keep it tight.

How to do the Single-Leg Romanian Deadlift：

1. Hold two dumbbells in front of your thighs, palm facing inwards. Slowly lift one leg straight behind you, bending the other slightly, and lean forward so that your arms lower the dumbbells towards the floor.
2. Pause, then return to upright position.

If you're breezing through burpees and need a new challenge, meet the Devil's Press. This exercise not only delivers a powerful cardiovascular punch but also ramps up the intensity with the incorporation of dumbbells, engaging nearly every muscle group. It's a game-changer that'll make regular burpees seem like a walk in the park.

How to do the Devil's Press:

1. Holding both dumbbells, drop down into a press-up position and perform a burpee.
2. As you begin to stand back up, use the momentum to swing the weights between your legs, then directly overhead.
3.  Lower under control, back to the ground and repeat.

Renegade Row

Achieving a robust back, fired-up abs, and honing anti-rotational core power all at once? It's possible with the dynamic move known as the Renegade Row. While it's easy to zero in on the 'row' part of the exercise, the true key to unlocking its full potential lies in reinforcing your plank positioning. This synergy of movements offers a holistic approach to strengthening multiple muscle groups simultaneously.

How to do the Renegade Row

1. Get into a press-up position with your hands on the handles of two dumbbells.
2. Keeping your core tensed, row the right dumbbell up to your abs then return to the start position.
3. Repeat with the left dumbbell to complete one rep.

Bench Bicep Curl

the classic biceps curl — a quintessential exercise for beginners and seasoned lifters alike. The key here is not to get carried away with heavyweight. It's about the controlled motion of extending and contracting the muscle. So, pick a weight that allows you to maintain smooth, deliberate movements. This exercise is all about finesse and precision, so find that sweet spot and let those curls work their magic.

How to do the Bench Bicep Curl

1. Sit down on the preacher bench and adjust the seat height so your upper arms and chest are both in contact with the pad.   
2. Lean forward and grip the E Z bar, which should be placed on the front bar rest, with an underhand grip around shoulder-width apart
3. Tuck your chin in with your arms extended and maintain a neutral wrist.
4. Curl by squeezing your bicep and bending your elbows, lifting until the bar is at shoulder height.
5. Make sure to keep the upper arms in contact with the pad the entire exercise. 
6. Slowly lower your arms to the starting position and reset and repeat.

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Dumbbell Spider Curl

Absolutely! In this variation, with your arms extended forward, you gain an extended range of motion compared to the standard curl. This means your arm muscles experience continuous tension throughout the movement, potentially leading to more effective results.

How to do the Dumbbell Spider Curl

1. Lie on an incline bench and hold a dumbbell in each hand, letting them hang underneath your shoulders.
2. Use your biceps to curl the dumbbells towards your shoulders.
3. Slowly return to starting position and repeat.

Reverse Dumbbell Lunge

The classic moves often stand the test of time for a reason. Weighted lunges are a powerhouse exercise, targeting your back, hips, and legs, all while enhancing your overall mobility and stability. It's a win-win situation for your fitness routine.

How to do the dumbbell lunge

1. Stand with dumbbells at your side and palms facing your body.
2. Lunge backwards as far as you can with your right leg, bending your front knee so it almost brushes the floor.
3. Use the heel of your right foot to push your upper body back to the starting position. Repeat with the opposite leg.

AB wheel workout

The ab roller is a deceptively simple yet highly effective piece of equipment. It primarily targets the rectus abdominis, the muscle responsible for the "six-pack" appearance. However, its benefits go far beyond aesthetics. Regular use of the ab roller also engages the obliques, lower back, and hip flexors, promoting overall core strength and stability. This not only helps in achieving a chiseled midsection but also improves posture and supports the spine during various movements. Furthermore, the ab roller challenges coordination and balance, making it a versatile tool for a well-rounded core workout. Its compact size and portability also make it an excellent addition to home gyms, ensuring that you can work on your core strength conveniently and effectively.

If you're looking to kick things up a notch and infuse some excitement into your routine, consider incorporating the ab roller into your treadmill workout.

AB roller workout on treadmill:

Ab Wheel Fast Roll Outs

Start your treadmill, and in a kneeling plank with wrists under shoulders, arms straight, hands gripping ab wheel. As quickly as possible with control, roll arms forward of shoulders as far as you can lowering torso toward floor but not touching it. Reverse the movement at the same speed to return to start. That's one rep.

Side Ab Wheels

Start your treadmill and in a kneeling plank with wrists under shoulders, arms straight, hands gripping ab wheel. Without moving knees, roll the ab wheel out at a 45 degrees to the left, return to start, then switch sides. That's one rep, if you want add some difficulties, you can find a person to help you, put some light things on treadmill, and doing the side ab wheels to avoid this light things, this workout like a game and add some funny in your training.

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Stand Ab Wheel roll outs

How to: Start on all fours with toes tucked, knees under hips and lifted off floor so hips are in line with shoulders and back is flat, wrists under shoulders, hands gripping ab wheel. As quickly as possible with control, roll arms forward of shoulders as far as you can lowering torso toward floor but not touching it. Reverse the movement at the same speed to return to start. That's one rep.