Top 10 Barbell Back Exercises To Improve Muscle Mass

First on the list of barbell back workouts is deadlift, a popular one known by even casual exercise fans. It is regarded as one of the best muscle building exercises, engaging various muscle groups from rhomboid minor to latissimus dorsi.

Steps To Do It:

• Step up behind a loaded barbell with your feet hip-width apart. The toes must face forward and the shins close to the metal bar.
• Keeping the back straight, slightly bend the knees and push the hips back. This will lower the body, preparing you for the lifting action.
• Now, grab the metal bar and inhale deeply. Lift the barbell with controlled motion.
• Push the weight up while slowly moving the hips forward. Lift the weight till your back becomes erect.
• Repeat this exercise for 5-10 times, depending on your endurance levels.

Practice the T-Bar Row, a unique barbell exercise that properly engages your traps, rhomboids, and lats. It is a great physical activity to sculpt a thick and layered back. 

Remember to tuck the elbows close to the body during the pulling motion so that you can maximize back contraction and protect the shoulder blades.

Steps To Do It:

• Utilize a landmine attachment and anchor the unloaded bar on a plate or wedge it in a corner. We’ll only use the one part of the barbell for this workout.
• Place the metal bar between your legs.
• Loop the barbell with some ropes, straps, or even a towel to make a handle. If there is nothing, we can use our hands too.
• Then, keeping the back flat, hinge at the hips, bend the knees, and lower the body.
• Get hold of the handle, engage the core, and start lifting the loaded barbell.
• We must bring the bar upwards till it reaches our abdominal region.
• Squeeze the shoulder blades at the top and then lower the weight down slowly.
• Perform this activity for the desired number of reps.

We need a proper back extension machine to do this exercise effectively. Let’s make sure that the pad height is set to the top of our thighs so that we can still move the hips freely.

Doing barbell back extensions can help strengthen various back muscles and build endurance over time. However, it’s worth noting that beginners may find it tricky to learn the correct form.

Steps To Do It:

• Get positioned in the back extension machine with the thighs touching the pads in an inclined position.
• Meanwhile, the barbell should lie in front of us.
• Maintain a straight back and straight legs. Hold the weight with shoulder width grip, and start pulling it up.
• Lift the barbell till it nearly touches the abdomen. Then, lower the weight down steadily.
• Again, start pulling the weight and repeat 5-8 times. Do it for 2 sets.

Another one of the great barbell exercises for back muscles, Meadows Rows has the power to isolate each lat muscle independently. It is great for engaging the side back muscles and enhancing their strength and look.

Steps To Do It:

• Start by getting the metal bar into a corner or attaching it to a landmine station.
• Place the weight at your side and step your legs wide. The leg on the lifting side should be behind, while the opposite leg stays forward.
• Lean your body forward with a flat back and bent knees.
• Next, grab the weight from one side and lift it upwards. Drive the elbow behind while retracting the shoulder blades too.
• Lift it till the elbow is in line with the torso. You could also hold it for a few seconds at the top.
• Bring the barbell down and conduct  5-10 reps. Then, switch sides and repeat the process.

This workout places you on a flat bench, similar to the bench press. However, the barbell is lowered behind your head instead of being pushed above your chest. It’s an excellent exercise that targets both the back and chest muscles simultaneously.

Also, it is crucial to keep the elbows slightly bent throughout the movement to maximize the stretch. 

Steps To Do It:

• Lie down horizontally on the bench with a barbell in front of you, and keep your feet about a foot apart.
• Arch the lower back a little bit and grab the loaded barbell. Do not arch too much since it can strain your back.
• Now, breathe deeply and then move the weight behind you. You should feel a good stretch in the lats.
• Once behind you, drop the weight to the floor.
• After that, bring it overhead with an arching motion and continue for 4-8 times.

Doing barbell shrugs with the weight loaded behind you can work wonders for strengthening your back muscles. It’s a simple workout: just lift the barbell from behind while standing.

However, it could be challenging as any wrong motion can strain the arms easily. So, be cautious and practice the correct form before going all out. 

Steps To Do It:

• Get hold of a barbell from behind. Since you'll be doing the workout while standing, adjust the barbell height to hip level using a squat rack.
• While engaging the core, begin lifting the weight in slow motion.
• Remember to raise your shoulders as well. Squeeze them at the top of the lift and hold for a few seconds to increase intensity. 
• Now, bring the barbell down. Perform this exercise for 5-8 reps until you feel fatigued. 
• It is essential to grip the metal bar with your fingers to maintain most of the tension in your traps rather than in your biceps.

This exercise is fantastic for improving the upper and middle back muscles significantly. It is similar to a deadlift, but here, we’ll not straighten the back during the lifting process.

Barbell Bent Over Rows also feature full retraction and protraction of the shoulders, allowing for a powerful scapula depression. This compound exercise is also popular among strength training enthusiasts.

Steps To Do It:

• Stand behind a barbell, with the toes forward and shins lying close to the weight.
• Bend the knees and lower the upper body until it becomes parallel to the floor.
• Now, grab the barbell to raise it. Before you start to lift, protract the shoulders.
• Raise the weight until it nearly touches the bottom of your ribs. Also, keep the upper body still while pulling the barbell.
• Remember to keep the elbows in a 45-degree angle. 
• After completing the lift, lower the weight back to the starting position, allowing the shoulder blades to move wide on the ribcage.

Rack pulls require us to pull the weight from our knee height instead of the floor. Hence, we need the support of a squat rack for this workout. 

It is important to set the height of the squat rack before we take the weight out to get into the workout position. Some people set it to knee level, while others may go even lower.

Steps To Do It:

• Stand with a deadlift stance and a good grip on the metal bar. Bend the upper body with an erect back.
• Take a deep breath and press your feet to lift the barbell. While pulling the weight, push the hips forward as well.
• Bring the weight from the knee to the hip level. Hold for some seconds to feel a deep stretch in the back muscles.
• Gently lower the barbell with smooth, controlled motions. Take it back to the initial position and continue to lift for 6-12 reps.

Many bodybuilders struggle with a condition known as ‘uneven lats syndrome,’ where one lat is bigger than the other. This issue primarily arises from the bilateral movements involved in many barbell exercises for the back.

To combat this problem, one arm long bar rows can be an excellent solution, as they involve unilateral movements that help build symmetry in the lats.

Steps To Do It:

• Attach a barbell in a landmine station or wedge it into a corner.
• Grab the loaded part of the barbell and then, bend the upper body as well as the knees.
• The arms must be completely straight before the lifting action. The initial position for the barbell should be slightly below the knees.
• Next, pull the weight in upward direction until it reaches your chest level.
• Hold there for some seconds to stretch the lats more effectively.
• Lower the weight till it reaches back to original position.
• Continue the process for 7-10 reps for one side.

The seal row is a killer exercise that targets the upper back (particularly the lower lats). In this workout, we lie face down on a flat bench, which makes for a unique position while working out.

This exercise is also fantastic for improving our posture because it forces us to engage our core and stabilize our muscles, helping with proper spine alignment.

Steps To Do It:

• Begin by lying face down on a bench. The barbell should lie beneath you.
• The height of bench should be such that you can fully extend your arm while holding the weight.
• Now, grip the weight with hands a little wider than shoulder width.
• Breathe deeply and start pulling the weight toward you. Raise it until it touches the bench.
• After that, lower the weight in a controlled manner. Once it reaches the floor, take a breath, and start lifting it again.

Working out your back can be done in various ways. Some people prefer using body weight, while others might choose weights. One popular weight choice is the barbell, which offers many unique benefits. Some of them include:

1. Lift Larger Loads Compared To Dumbbell

Unlike a dumbbell, where the equipment’s dimensions grow as the weight increases, barbells don’t have this issue. Heavier dumbbells might be challenging to lift, often requiring adjustments to our technique and setup to handle them properly.

With barbells, however, we do not need to change our setup or grip since the bar itself doesn’t get thicker - only the number of plates increases. This ensures that our range of motion remains unaffected, allowing us to lift heavier loads compared to dumbbells.

2. Engages Multiple Muscles At Same Time

Training with a barbell implies the engagement of multiple muscle groups during the workout sessions. When pulling and pushing the barbell, we are targeting various muscles in the back, like the latissimus dorsi, trapezius, and rhomboids.

Moreover, along with back muscles, we are also working on the chest, arm, and core muscles. Some barbell exercises can also work the hips and lower body, making this weight great for full body stretching. 

3. A Fun Way To Enjoy Workout Routines

For a fitness fanatic, exercising with a barbell is a fun way to spend their weekends. And who can blame them? It truly feels great when lifting them, creating a sense of achievement and a boost of confidence and strength. 

We can enjoy the session by experimenting with multiple workouts, from pullovers to seal press. We can also easily change the loads and test the one rep max for specific exercises like deadlifts and squats.

It is essential to understand that there are many variables to consider when doing back workouts with barbell. A person who doesn't take these variables into account is setting themselves up for failure.

Let us look at some important variables in detail:

1. Rep Ranges And Frequency

Majority of the barbell back workouts fall under the rep ranges of 5 to 20. It also depends on the person’s strength, cardio, and endurance. An advanced lifter can perform upto 20 reps for a pullover or bent over rows. However, a beginner can hope to reach 5 reps. 

Another thing to consider is how often to include these workouts. Doing them 2 to 4 times a week is great for the body, as it leaves some days for rest and recovery of sore muscles.

2. Techniques

Follow proper instructions for every barbell exercises. Improper forms and techniques can be devastating for our health, as it could lead to muscle strains and tissue tear.

Some workouts may require us to flex our hips, while others might have us bend our knees or squeeze our shoulder blades. We should not ignore these techniques, even if we become accustomed to the exercises over time.

3. Volume

How many sets are enough for a weekly training session? This is a question many people ask themselves. When it comes to back workouts with a barbell, it typically requires performing 10 to 20 sets per week.

However, for some - especially beginners - 10 sets might be too much. In that case, beginners can start with just 6 sets to get used to lifting barbells and learning proper techniques.