When it comes to building a strong and powerful upper body, barbell back exercises are a must for your workout routine. The back is a complex group of muscles and you’ll need a variety of movements to cover each area.
Today, we’ll show you how barbell back exercises can help you achieve a sculpted back while also leaving you with a sample workout that you can try today. Let’s get started!
Anatomy of the Back
Before diving into the best barbell back exercises, it's essential to understand the anatomy of the back. The back consists of various muscles, including the latissimus dorsi, trapezius, rhomboids, erector spinae, and rear deltoids. Each of these muscle groups serves a unique function in movements such as pulling, lifting, and supporting the spine.
Latissmus Dorsi
When people think of the back, they usually think of the lats because this muscle is the largest in the area.
The latissimus dorsi muscles play a crucial role in various upper arm movements. They are responsible for extending the shoulder, medially rotating the arm, and adducting it towards the body. When the latissimus dorsi muscles contract, they bring the upper arm closer to the side, which is especially important in exercises like pull-ups, pull-downs, and rows. These exercises specifically target and engage the lats, helping to strengthen and develop them effectively.
Erector Spinae
Beneath the lats, you'll find a set of muscles known as the erector spinae, which presents itself as two bulges running parallel to the spine before being concealed by the trapezius.
The erector spinae consists of three main muscles: the Iliocostalis, positioned laterally; followed by the longissimus, and finally, the closest to the spine is the spinalis. These individual muscles can be further divided into distinct regions and sections.
When these muscles contract, they facilitate back extension, playing a pivotal role in supporting an upright posture and enabling various movements involving the back.
Rhomboids
We also have the rhomboids, comprised of two components: the rhomboid major and minor. These muscles play a crucial role in ensuring the stability and movement of both the shoulder girdle and scapula within the upper limb.
The rhomboids receive innervation from the dorsal scapular nerve, which provides the necessary neural signals to execute their tasks effectively. Moreover, they rely on the dorsal scapular artery for their vascular supply, ensuring they receive the essential nutrients and oxygen required for proper functioning.
Trapezius
The trapezius, commonly referred to as traps, is a significant and sizeable muscle located in your back. Its unique shape resembles a trapezoid, as it starts at the back of your head and neck, extends across your shoulders, and runs down the middle of your back.
These muscles serve crucial functions in maintaining proper posture and facilitating various movements. They are responsible for shoulder movement, allowing you to lift your arms out to the sides, and they also play a vital role in protecting the neck and spine. You actively engage the trapezius when you shrug your shoulders or retract them backward.
The Best Barbell Back Exercises
Now, let's explore the twelve best barbell back exercises that will target and engage these crucial muscle groups, helping you achieve a stronger and more well-defined upper body.
12. Conventional Deadlift
Deadlifts are renowned as one of the most effective muscle builders of all time, because the exercise engages your entire posterior chain. From the latissimus dorsi to the rhomboid minor, every single muscle fiber in this region is targeted during this powerful movement.
How to Do a Conventional Deadlift
- Begin by standing with your feet shoulder-width apart, toes under the barbell.
- Bend at the hips and knees, keeping your back straight, and grip the barbell with an overhand grip.
- Push through your heels, engage your core, and lift the barbell by extending your hips and standing tall.
- Lower the barbell back to the ground with controlled movement.
As you evolve in your weightlifting journey, you’ll notice that the deadlift movement is quite popular and can be used in other lifts likepower cleans.
11. Bent-Over Barbell Rows
Like the deadlift, the barbell row engages various muscles in the back, shoulders, and arms, helping build overall upper body strength. As a compound movement, it challenges the core muscles, promoting trunk strength and enhancing functional fitness.
How to Do Barbell Rows
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight, and hold the barbell with an overhand grip.
- Pull the barbell towards your abdomen, squeezing your shoulder blades together.
- Lower the barbell back down with controlled movement.
Rows are one of the most common pulling exercises and, as you increase weight, the strain on your wrists and forearms multiplies. If you’re struggling with wrist stability, try using a pair ofweightlifting straps to help you maintain your grip.
10. Reverse-Grip Bent-Over Barbell Rows
Reverse grip barbell rows offer a range of specific benefits, including targeted strengthening of the biceps, lats, rhomboids, spinal erectors, hamstrings, and glutes. The reverse grip also improves core control, ensures proper spine positioning, and induces significant muscle hypertrophy.
Focusing on hypertrophy training enhances overall strength, power, and fitness by increasing muscular activation and potentially transferring strength to other movements. Moreover, you can do this exercise in heavy volumes this exercise allows for increased training volume in specific muscle groups without overloading others, making it a valuable addition for improving balance and overall physical performance.
How to do a Reverse-Grip Bent-Over Row
- Assume the same starting position as regular bent-over rows, but use an underhand grip on the barbell.
- Pull the barbell towards your lower chest, keeping your elbows close to your body.
- Slowly lower the barbell back to the starting position.
9. Landmine T-Bar Row
T-Bar Landmine Rows offer an excellent variation for training the back, traps, and erectors. Unlike the traditional bent over row, this exercise allows you to maintain a more upright posture thanks to the change in row angle by the landmine.
This makes T-Bar landmine rows great for individuals who struggle with lower back pain or controlling their body during regular bent over rows.
How to do Landmine T-Bar Rows
- Position one end of the barbell into a landmine apparatus or securely place it in a corner.
- Straddle the barbell and grip it with one hand overhand and the other hand underhand.
- Pull the barbell towards your chest, squeezing your back muscles.
- Lower the barbell back down with control.
8. Pendlay Row
In this hybrid movement, the barbell’s weight comes to a complete stop at the end of each repetition, leading to heightened lat activation during every set. This stop-and-go approach results in increased explosiveness, making the Pendlay row a valuable assistance exercise that can enhance performance in other main lifts like the Clean & Jerk.
Because of its emphasis on explosiveness, Pendlay rows are also great for athletes that need to move quick or jump high in a short period of time.
How to do Pendlay Rows
- Stand with your feet shoulder-width apart and knees slightly bent.
- Bend forward at the hips while keeping your back straight and grip the barbell with an overhand grip.
- Explosively lift the barbell off the ground, bringing it towards your chest.
- Lower the barbell back to the ground with control.
7. Barbell Pullovers
Barbell pullovers offer a remarkable advantage in building muscle mass and strength within the major back and chest muscle groups. The exercise presents a valuable opportunity to target the pectorals, which are often challenging to isolate without involving the triceps or deltoids.
Additionally, barbell pullovers effectively reinforce general overhead extension of the arms and shoulders without having to stretch your arms overhead.
How to do Barbell Pullovers
- Lie perpendicular across a bench with only your upper back supported and your feet firmly planted on the ground.
- Hold the barbell with a grip wider than shoulder-width and lower it behind your head, feeling a stretch in your lats.
- Pull the barbell back up over your chest, engaging your lats and chest muscles.
- Lower the barbell back down with controlled movement.
6. Chest-Supported Row
Also known as the Chinese row, the chest-supported barbell row is great for back muscle contraction. By using a bench for support, this movement maximizes lat activation since the rest of the body remains stationary. Not only does it target the lats intensely, but it also stimulates various secondary muscles such as the brachialis, lateral deltoid, posterior deltoid–and even the teres minor.
How to do a Chest-Supported Row
- Set up an incline bench at a 45-degree angle and lie face down with your chest against the bench.
- Hold the barbell with an overhand grip, and let it hang towards the floor.
- Pull the barbell towards your upper abdomen, squeezing your shoulder blades together.
- Lower the barbell back down with control.
5. Single-Arm Landmine Row
The single-arm landmine row is a valuable exercise for enhancing unilateral strength and identifying any weak spots or imbalances in your strength. It serves as an excellent alternative to the barbell row, as it exerts less pressure on the shoulders and spine, making it a safer option for those needing to reduce impact or protect their bodies due to specific reasons. Incorporating the landmine row into your training routine can help you address asymmetries and build functional strength effectively.
How to do a Single-Arm Landmine Row
- Set up the barbell in a landmine apparatus or securely place it in a corner.
- Stand to the side of the barbell and grip it with one hand using an overhand grip.
- Pull the barbell towards your chest, keeping your elbow close to your body.
- Lower the barbell back down with control, and then switch to the other side.
4. Narrow Grip Bent Over Barbell Rows
Among the different grip variations for barbell rows, the narrow grip is the easiest and allows for a higher weight load compared to the others. This grip primarily focuses on elbow flexion and shoulder adduction, actively engaging your biceps and lats..
How to do a Narrow Grip Bent Over Barbell Row
- Assume the same starting position as regular bent-over rows, but use a narrower overhand grip on the barbell.
- Pull the barbell towards your lower chest, keeping your elbows close to your body.
- Slowly lower the barbell back to the starting position.
3. Meadows Rows
While not as common as other back exercises, the Meadows row’s ability to isolate each lat muscle independently makes it highly valuable for complete muscle growth. In fact, some consider it to be the single best exercise for achieving well-rounded muscle development. Although it shares similarities with the dumbbell row in unilaterally activating each side of the back, the barbell row stands apart in its unique benefits and targeted muscle engagement.
How to do a Meadows Row
- Stand with your feet shoulder-width apart and knees slightly bent.
- Hold the barbell with an overhand grip and hinge forward at the hips.
- Pull the barbell towards your abdomen, focusing on squeezing your back muscles and focus on bringing the elbows past your torso.
- Lower the barbell back down with controlled movement.
2. Barbell Back Extensions
Our erectors grow when they’re subjected to lengthening and shortening under load and back extensions provide exactly this. Although some may fear moving their spines from neutral positions, doing so through back extensions is an excellent method to build muscular resilience in the lower back. Our joints are designed to flex and extend in real-life movements, and incorporating back extensions can add volume to the erectors without overloading the legs or using excessive weights.
How to do a Barbell Back Extension
- Set up a barbell across your upper back, holding it with both hands on either side.
- Bend forward at the hips, keeping your back straight and your core engaged.
- Lift your upper body back up to a straight position, squeezing your lower back muscles.
- Lower your upper body back down with control.
1. Shrugs
Barbell shrugs are one of the most simple movements to do, but they work a wide range of muscle groups. The primary muscles targeted are the trapeziuses and rhomboids, but shrugs also engage your core and forearms. This exercise is great for developing your upper back and since you’re using both sides of your body, you’re going to be able to move more weight and develop more strength.
How to do a Barbell Shrug
- Stand with your feet shoulder-width apart, holding the barbell with an overhand grip. Make sure your chest is puffed and your back is straight.
- Hinge at the hips, maintain a slight forward bend, and lift your shoulders towards your ears, squeezing your trapezius muscles.
- Lower your shoulders back down with control. Take 2-3 seconds to descend so that you can maximize the intensity.
Try This Barbell Back Workout Today!
Now that we've covered the best barbell back exercises to incorporate into your split, it’s time to actually cover two workouts you can do today. One workout specifically focuses on developing the lats while the other session is focused on building strength across every muscle group.
Regardless of function, both are barbell back workouts and should be incorporated into your workout split, preferably your pull day.
Lat-Focused Back Workout:
Barbell Rows:
- Sets: 4
- Repetitions: 8-10
- Rest between sets: 1-2 minutes
Meadows Rows:
- Sets: 3 per arm
- Repetitions: 10-12
- Rest between sets: 1 minute
Single Arm Landmine Row:
- Sets: 3 per arm
- Repetitions: 12-15
- Rest between sets: 1 minute
Strength Training Back Workout:
Deadlifts:
- Sets: 5
- Repetitions: 5
- Rest between sets: 2-3 minutes
Pendlay Rows:
- Sets: 4
- Repetitions: 5
- Rest between sets: 2-3 minutes
Barbell Shrugs:
- Sets: 3
- Repetitions: 6-8
- Rest between sets: 1-2 minutes
Pro Tip:When trying either workout, start with moderate weight and work your way up. Starting too strong can lead to injuries likewrist pain, elbow pain, tears, muscle strain, and more. Furthermore, focus on making sure you can actually do the exercise correctly. Doing the movement incorrectly with an unhealthy amount of weight will cause other muscle groups to compensate out of their range of motion. Trust us. It’s a recipe for disaster.
What are You Waiting For?
We’ve covered the best back exercises to do with a barbell and even gave you a workout that you can do today. Now, it’s up to you to get in the gym and start building the muscles you want because your goals are 100% achievable.
Make sure to warm up properly before starting your workout and don’t fixate on only targeting your back. Try mixing in some compound exercises likehang cleans to make sure you’re fully developing your entire body. You’ve got this!
