Back Workout with Barbell for Strengthening Your Back

1. Barbell Shrug

Shrugs aren’t just an exercise; they’re your first step towards sculpting an upper back that commands attention. The trapezius muscles, sprawling from your neck down to the middle of your back, are the stars of this show. 

How to do it:

• Keep your core stable while standing with feet shoulder-width apart and slightly bent knees.
• Hold the barbell with a pronated grip, palms facing down.
• Elevate your shoulders as far as possible without bending your elbows, bringing them toward your ears.
• Maintain the contraction, squeeze briefly, and then carefully and steadily return the weight to the initial position.

2. Barbell Upright Row

The barbell upright row goes beyond the traps, introducing your shoulders and biceps to an intense workout. Yet, this exercise walks a fine line between effectiveness and risk. The key to unlocking its potential while safeguarding your well-being lies in the grip width and elbow alignment. 

Here’s how to do it:

• Grasp a bar with a close overhand grip and hold it in front of you.
• Lift the bar, bringing it as near to your chin as you can, engaging your trapezius muscles with the help of your arms and shoulder elevation.
• Carefully lower the bar in a controlled manner back to its starting position.
• Repeat as needed.

3. Bent-Over Barbell Row

Considered the bedrock of upper back development, the bent-over barbell row is revered for its ability to transform your back’s appearance and strength. The magic of this back workout with barbell lies in its adaptability; modifying your grip width can target different back muscles, from the wider lats to the central rhomboids. 

Here’s how to do it:

• Adopt a narrow stance and grip a bar with an overhand grip.
• Let the bar hang in front of you while bending your knees at a 45-degree angle and leaning your torso forward.
• Engage your back muscles to lift the bar, directing it toward your abdomen instead of the chest to minimize back muscle contraction.
• Control the descent of the bar back to the initial position.

4. The Landmine Row

The landmine row stands out in the realm of back exercises, offering a unique challenge to your lats and traps with a twist that traditional rows can’t match. But how can you squeeze every bit of benefit from this innovative exercise? The secret lies in the angle of pull and the rotation of your torso, which can significantly enhance muscle engagement. 

Here’s how to do it:

• Position yourself with a wide stance over the loaded barbell. Lie down with a straight spine and a lifted chest.
• Maintain an arched back and bent hips throughout the entire movement.
• Lift the barbell until it makes contact with your chest while keeping your back straight.
• Slowly lower the barbell until it is almost touching the ground.

5. Standing Barbell Rear Delt Row

Not just any row, the standing barbell rear delt row zeroes in on your rear deltoids, broadening your shoulders and bolstering the entire middle back. But achieving maximum muscle activation isn’t accidental; it demands precision and focus. 

Here’s how to do it:

• Grasp a barbell with a wide (beyond shoulder-width) and overhand (palms facing the body) grip, and stand upright.
• With a slight bend in the knees, hinge at the waist until your chest is parallel to the floor.
• Pull the barbell toward the upper chest, squeezing the rear deltoids, and ensure the upper arms remain perpendicular to the torso.
• Inhale as you gradually return to the starting position. Complete the designated number of repetitions.

6. Barbell Chest Supported Rear Delt Row

The barbell chest supported rear delt row offers a sanctuary for those looking to target their rear delts without overburdening their lower back. The setup is key to its effectiveness; your posture on the bench can make or break the exercise’s impact. 

Here’s how to do this back workout with barbell:

• Lie in a face-down position on an inclined bench, holding a barbell in your outstretched hand.
• Lift the barbell gradually until your elbows are slightly above your shoulders.
• Pause in the final position, contracting your muscles, and hold for a brief count.
• Return to the starting position and repeat for the desired number of repetitions and sets.

7. Landmine Single Arm Bent Over Row

Embracing unilateral training through the landmine single arm bent over row ensures balanced strength across your back, correcting asymmetries and promoting uniform development. However, integrating this exercise into your workout isn’t just about adding it to your routine; it’s about strategic placement and execution.

Here’s how to do it:

• Stand parallel to the barbell with its end on your left side.
• Position your feet wider than your hips. Hinge at your hips, slightly bend your knees, and lean your torso forward to establish a squat position, ensuring your back remains upright.
• Hold the barbell’s collar with an overhand grip, bringing your elbow as high as possible in a row motion, fully extending your elbow.
• Squeeze your rear shoulders and upper back at the peak to feel the tension. Repeat by lowering the bar slowly until your elbow is fully extended.

8. Deadlift

The deadlift is more than an exercise; it’s a comprehensive test of strength that engages every muscle in your back. Its reputation as the ultimate strength challenge is well-deserved, but it comes with a caveat: the risk of injury due to improper technique is high. 

Here’s how to do it:

• Position a barbell equipped with weights in front of you. Grasp the barbell with one hand in an underhand grip and the other hand in an overhand grip. Ensure your back remains straight, and engage your back and hamstrings.
• Initiate the lift by using your hamstrings and glutes to raise the bar from the ground. Keep a slight bend in your knees, maintain a straight back, and look upward.
• Lift the bar until your body is in an upright position. Be cautious of hyperextending your body as the weight shifts to the lumbar spine. Hold the bar at the top momentarily, emphasizing lockouts.
• Gently lower the bar by bending at the hips and then the knees. Allow the weight to briefly touch the ground before starting the next repetition.

9. Landmine Deadlift

The landmine deadlift emerges as a beacon of hope for those wary of the traditional deadlift’s demands on the lower back. This variation offers a unique blend of safety and effectiveness, making it an attractive option for a wide range of lifters. 

Here’s how to do this back workout with barbell:

• Stand in front of the barbell landmine with your feet approximately hip-width apart, ensuring a straight back and engaging your back and hamstrings.
• Initiate the lift by utilizing your hamstrings and glutes to raise the bar from the ground. Keep a slight bend in your knees, maintain a straight back, and gaze upward.
• Lift the bar until your body is in an upright position. Be cautious of hyperextending your body as the weight shifts to the lumbar spine. Complete the entire movement without stopping halfway.

10. Barbell Good Morning

Focusing on the lower back, the Barbell Good Morning exercise is indispensable for developing spinal strength and flexibility. However, its benefits are matched by its risks if performed incorrectly. 

So, what’s the formula for executing Good Mornings safely while maximizing their effectiveness? Attention to detail in your posture, movement range, and load management is crucial. Discovering the nuances of this exercise can transform it from a potential hazard to a cornerstone of your strength-building arsenal.

Here’s how to do it:

• Hold a barbell on the back of your shoulders or grasp a stick on each side while standing. Alternatively, you can perform the exercise with just your body weight.
• With your knees flexed and your back and neck in a neutral position, inhale as you flex your hips, lowering your torso until it is nearly or completely horizontal.
• Exhale as you extend your hips, returning your torso to the starting position.