Fixed-weight barbells: using them safely

Muscles worked

Setup

1. Find the upright rack and read the weight labels (in pounds) on each barbell.
2. Pick a bar that’s light enough for a test set, usually towards the bottom of the rack.
3. Place the bar on the floor or on a stable bench before getting into position for your exercise.
4. Clear the space around you so you can hinge, row or lie down without hitting anyone.
5. Make sure you can fully close your grip on the straight or EZ bar and that it doesn’t slip in your hands.

How to do it

1. Stand close to the rack, feet stable, and grab the bar with the grip your exercise needs (supinated, pronated or neutral).
2. Lift the bar keeping your back long and your core tight, then step back a bit to make room.
3. Set up in the start position for your exercise (standing, bent-over, lying on a bench, preacher bench, etc.).
4. Do your reps with a controlled lift and a slightly slower lower, about 2–3 seconds down.
5. Keep the bar close to your body when the exercise allows it (row, Romanian deadlift, upright row) for better control.
6. At the end of the set, walk back toward the rack and gently place the bar on the correct level, under control.

Common mistakes

• Picking a bar that’s way too heavy

  Instead : Start lower on the rack (20–30–40 lb) and do a test set. You should control every rep without cheating with your lower back.

• Rounding your back to lift from the rack or floor

  Instead : Bend your hips and knees, keep your chest open and back long when you pick up the bar. If you can’t, choose a lighter bar or ask someone to help you place it on a bench.

• Swinging your body on curls to move the weight

  Instead : Keep your elbows by your sides, knees slightly bent, and slow down the lowering. If you have to throw your hips and lower back into it, the bar is too heavy.

• Dropping the bar into the rack or onto the floor

  Instead : Keep your hands on the bar until it’s fully settled on the rack or floor. Always finish with 1–2 seconds of controlled lowering.

Coach tips

• For biceps curls, the EZ bar is often more comfortable on the wrists than the straight bar, especially for higher volume.
• A simple tempo that works well: about 1–2 seconds up and 2–3 seconds down, with no bouncing at the bottom.
• Breathe out during the effort (when you pull or push the bar) and breathe in on the way back.
• If you share the barbells, always re-rack them in the right slot by weight so it stays easy to find the load you want.

Variations

• Use the straight bar for rows, Romanian deadlifts, shrugs and upright rows, and the EZ bar for curls and lying triceps extensions.
• Switch between supinated and pronated grip on biceps work depending on the exercise (regular curl or reverse curl).
• Use lighter bars and higher reps for isolation work like biceps and triceps, and slightly heavier bars for back work like rows or Romanian deadlifts.

Exercises on this machine

• Barbell bent-over rowBack
• Barbell curlBiceps
• Barbell preacher curlBiceps
• Barbell reverse curlForearms · Biceps
• Romanian deadliftHamstrings · Glutes
• Barbell shrugTraps
• Barbell skull crusherTriceps
• Barbell upright rowShoulders · Traps

Machine taken? Try instead

• Multi-station cable machineBack · Chest · Shoulders · Biceps · Triceps
• Assisted chin-up and dipBack · Triceps
• Power tower (pull-up, dip, knee raise)Core · Back · Triceps
• Lat pulldownBack · Biceps
• Assisted pull-up and dip (knee pad)Back · Triceps
• Seated rowBack · Biceps

Common questions