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Barbell back workouts are an essential component of any strength training programme.
They can help you build a strong and resilient back, improve posture and enhance overall athletic performance. In this guide, we take a look at the top barbell back workouts you can incorporate in your routine to help achieve your fitness goals.
Top barbell back workouts
Barbell deadlift
The barbell deadlift is one of the best exercises to incorporate in your barbell back workout and to build overall strength and size in the back muscles.
It primarily targets the erector spinae, which is a group of muscles that run along the spine and help extend the back. The deadlift also works the glutes, hamstrings and quadriceps, making it a highly effective full body exercise.
To do the barbell deadlift, start by standing with your feet shoulder-width apart and barbell on the ground in front of you. Bend down, and grip the bar with an overhand grip, keeping the back straight and shoulders pulled back.
Lift the bar by pushing through the heels and extending the hips till you're standing upright. Lower the bar back down to the ground in a controlled manner, and repeat for the desired number of reps.
Barbell row
Barbell rows are another excellent exercise for building a strong and powerful back.
They target the lats, which are the large muscles that run down the sides of the back and help pull the arms down towards the body. Barbell rows also work the rhomboids, which are muscles located between the shoulder blades that help retract the shoulder blades.
To do the barbell row, start by standing with your feet shoulder-width apart and knees slightly bent. Hold the barbell with an overhand grip, and hinge forward at the hips till the torso is almost parallel to the ground.
Pull the bar up towards your chest, keeping your elbows close to the body and shoulders pulled back. Return the bar to the starting position, and repeat for the desired number of repetitions.
Barbell pull-up
Barbell pull-ups are a challenging exercise to include in a barbell back workout. They require significant upper body strength and control, primarily target the lats and also work the biceps, forearms and upper back muscles.
To do the barbell pull-up, start by gripping the barbell with an overhand grip and hanging from the bar. Pull your body up to the bar till the chin is above the bar, and return to the starting position. Rep till you've completed the desired number of reps.
Barbell shrug
Barbell shrugs are an excellent exercise for building size and strength in the upper back muscles. They primarily target the trapezius muscles, which run from the base of the skull down to the middle of the back.
To do the barbell shrug, start by standing with your feet shoulder-width apart and holding the barbell in front of your thighs with an overhand grip. Lift your shoulders up towards your ears as high as you can, and lower them back down in a controlled manner. Repeat for the desired number of reps.
Barbell pull-over
Barbell pull-overs are a great exercise for targeting the lats and improving upper body flexibility. They also work the triceps and chest muscles.
To do the barbell pull-over, start by lying flat on a bench with your feet planted on the ground. Hold the barbell with an overhand grip, and extend your arms above your chest.
Lower the barbell behind your head and towards the ground, keeping the arms straight. Pull the barbell back up towards the chest, and repeat for the desired number of reps.
When incorporating barbell back workouts in your routine, it's also important to consider your overall workout plan and goals.
Depending on your specific goals, you may want to focus more on certain exercises or incorporate other types of exercises to target different areas of the back and improve overall strength and mobility. Additionally, it's important to vary your workouts and avoid doing the same exercises every day to prevent boredom and overuse injuries.
Overall, barbell back workouts are an effective and efficient way to build a strong and resilient back, improve posture and enhance overall athletic performance.
