10 Best Barbell Workouts for Back
- egedirichard
- Oct 31, 2024
- 6 min read
So many people tend to focus on building their chest and biceps including myself to be honest. But over time, I realized that back exercises are also as important as the chest and biceps. Know that there are different tools to help strong back and prevent back pains but using a barbell beats the others.
The fact that back muscles help to improve spinal stability is one thing but using a barbell for exercises makes it more fun when you workout plus you’ll be able to adjust the weight of loads so you won’t lift above your ability. Barbells are awesome right?
In this article, we’ve listed the best back barbell exercises and how to carry out those exercises making it simpler and easier for you. Are you ready to strengthen your back muscles? Read through to find out more.
Table of Content
10 Best Barbell Workouts for Back
1. Barbell Deadlift
Barbell Deadlifts is a classic exercise that targets the whole body, especially the lower back and glutes. It's on the list because it's an excellent compound movement that challenges your strength, stability, and coordination.
How to do a Barbell Deadlift:
Start by standing in front of the barbell with your feet hip-width apart.
Bend down and grasp the barbell with an overhand grip, hands just outside of your legs.
Keeping your back straight, engage your core and glutes as you lift the barbell off the ground, pushing through your heels.
Continue lifting until you're standing tall, with the barbell in front of your thighs.
Pause, then slowly lower the barbell back to the starting position.
Repeat for the desired amount of reps.
2. Barbell Pendlay Rows
Barbell Pendlay Rows is a variation of the barbell row that emphasizes explosive power and strength in the back muscles. It's on the list because it's a great way to target the upper back and improve your posture.
How to do a Barbell T-Bar Row:
Start by placing a barbell on the floor in front of you, with your feet hip-width apart.
Bend at the hips to grasp the barbell with an overhand grip, palms facing away from you.
Keep your back flat and engage your core as you lift the barbell off the floor, keeping it close to your body.
At the top of the movement, your torso should be parallel to the floor, and your arms should be fully extended.
Lower the barbell back to the starting position.
Repeat for the desired numbers of reps.
3. Barbell T-Bar Rows
This exercise targets the middle back, lats, and traps, making it an excellent choice for developing a strong and wide back. It's on the list because it's a versatile exercise that can be performed with different grips and variations to keep your workouts challenging.
How to do a Barbell T-Bar Row:
Start by placing a barbell on the floor, and then load the desired weight onto it.
Place a T-bar row handle on the barbell, then position yourself behind the barbell with your feet about shoulder-width apart.
Bend at the hips to grasp the T-bar row handle with an overhand grip.
Keeping your back flat, engage your core and lift the barbell off the floor.
As you lift, keep the barbell close to your body.
4. Barbell Pull-Ups
Barbell Pull-Ups are a classic bodyweight exercise that targets the upper body, especially the back muscles. It's on the list because it's a challenging exercise that can be performed with different grip widths and hand placements to target different muscles.
How to do a Barbell Pull-Up Exercise:
Set up a barbell on a rack or other stable structure, at a height that allows you to reach it from a standing position.
Place a barbell pad on the barbell for comfort.
Grasp the barbell with an overhand grip, just outside shoulder-width.
Pull yourself up until your chin is over the bar, keeping your core engaged.
Lower yourself back down to the starting position, keeping your body straight.
Repeat for the desired number of repetitions.
5. Barbell Shrug
Barbell Shrug targets the trapezius muscles, making it an excellent choice for developing a strong and defined upper back. It's on the list because it's a simple and effective exercise that can be performed with heavy weight to challenge your strength.
How to do a Barbell Shrug:
Set up a barbell on a rack or other stable structure, at hip height.
Position yourself in front of the barbell, with your feet about shoulder-width apart.
Grasp the barbell with an overhand grip, just outside shoulder-width.
Lift the barbell by shrugging your shoulders up towards your ears.
Hold for a moment at the top of the movement, then slowly lower the barbell back to the starting position.
Keep your arms straight throughout the movement.
6. Barbell Rack Pull
This exercise is a variation of the deadlift that focuses on the upper back and traps. It's on the list because it's a great way to develop strength in the upper body and improve your posture.
How to do a Barbell Rack Pull:
Set up a barbell on a rack or other stable structure, just below knee height.
Set your feet hip-width apart, toes pointing slightly outwards.
Position yourself so that the barbell is just in front of your shins.
Grasp the barbell with an overhand grip, about shoulder-width apart.
Take a deep breath and engage your core.
Pull the barbell up, keeping your back straight and your head up.
Return to starting position and repeat.
7. Barbell Meadows Row
Barbell Meadows Row exercise targets the lats, rear delts, and traps, making it an excellent choice for developing a strong and wide back. It's on the list because it's a challenging exercise that can be performed with heavy weights to build muscle and strength.
How to do the Barbell Meadows Row:
Set up a barbell on the floor, with a barbell pad for comfort.
Straddle the barbell with your feet shoulder-width apart.
Bend at the hips and grasp the barbell with an overhand grip, about shoulder-width apart.
Keeping your back straight and core engaged, row the barbell up to your chest.
Pause at the top of the movement, then lower the barbell back down to the starting position.
8. Barbell Inverted Rows
This exercise is a bodyweight variation of the barbell row that targets the back muscles. It's on the list because it's a great way to build strength and muscle endurance in the back muscles.
How to do the Barbell Inverted Row:
Start by setting up a barbell on a rack or other stable structure, at waist height.
Grab the barbell with an overhand grip, palms facing away from you.
Hanging from the bar, engage your core and retract your shoulder blades.
Pull yourself up until your chest touches the bar.
Pause at the top of the movement, then lower yourself back down to the starting position.
9. Barbell Snatch Grip Deadlift
The Barbell Wide Snatch Grip Rows exercise is a variation of the barbell row that targets the upper back and traps. It's on the list because it's a challenging exercise that can be performed with heavy weights to build muscle and strength.
How to do the Barbell Wide Snatch Grip Row:
Start by setting up a barbell on a rack or other stable structure, at waist height.
Use a wide, overhand grip on the barbell, with your palms facing away from you.
Keeping your back straight, hinge at the hips and bend your knees slightly.
Pull the barbell up to your chest, squeezing your shoulder blades together at the top of the movement.
Lower the barbell back down to the starting position, under control.
Repeat for the desired number of reps.
10. Barbell Good Morning
This exercise targets the lower back, glutes, and hamstrings, making it an excellent choice for developing strength and flexibility in the posterior chain. It's on the list because it's a simple and effective exercise that can be performed with light to heavy weights to challenge your strength and flexibility.
How to do the Barbell Good Morning Exercise:
Start by setting up a barbell on a rack or other stable structure, just below shoulder height.
Grab the barbell with a shoulder-width, overhand grip.
Stand in front of the bar, keeping your back straight and core engaged.
Bend at the hips, lowering your torso until it's parallel to the floor.
Pause at the bottom of the movement, then stand back up to the starting position.
Keep your head up and your neck neutral throughout the movement.
Conclusion
The best barbell workout for back is one that targets all the major muscles of the back effectively while maintaining proper form and technique. It's important to start with a weight that allows you to perform the exercises with proper form and gradually increase the weight as you get stronger. Remember to listen to your body and rest between sets to prevent injury. With consistency and dedication, you can achieve a strong, well-defined back with a barbell workout.
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