Best Barbell Back Workout Routine
This back workout with barbell mainly emphasizes strength and power with some hypertrophy ranges toward the end.
You will use higher loads for lower sets and reps to achieve strength and power goals. The hypertrophy ranges will use moderate loads for moderate sets and reps.
Choose a load that allows you to complete the listed reps at or approaching failure. To do this, you can use trial and error or determine your one-repetition maximum, or 1RM. Your 1RM is the maximum weight you can lift for one repetition with proper form. The load you use will be expressed as a percentage of your 1RM:
- 60%–80% for hypertrophy.
- 80%–100% for strength and power.
Exercise | Sets | Reps | Rest (between sets) |
|---|---|---|---|
| Barbell Pendlay Row | 3 sets | 2–3 reps | 2-3 minutes |
| Barbell Bent-Over Row | 3–4 sets | 4–5 reps | 3 minutes |
| Barbell Shrug | 3–4 sets | 4–5 reps | 3 minutes |
| Barbell Pullover | 3–4 sets | 4–5 reps | 3 minutes |
| T-Bar Row | 3–4 sets | 4–5 reps | 3 minutes |
| Rack Pull | 3–4 sets | 4–5 reps | 3 minutes |
| Landmine One-Arm Bent-Over Row | 3–4 sets | 8–10 reps | 60–90 seconds |
| Barbell Seal Row | 3–4 sets | 8–10 reps | 60–90 seconds |
| Single-Arm T-Bar Row | 3–4 sets | 8–10 reps | 60–90 seconds |
Anatomy Of The Back
This barbell back workout targets many upper and lower back muscles. We’ll review some of the major muscle groups worked by the routine outlined above.
Latissimus Dorsi
Large, triangular shaped muscles located just below your shoulder blades. They extend along your spine down to your pelvis.
Upper Trapezius
Triangular shaped muscles located between your neck and shoulder blades.
Middle Trapezius
Muscles located in the middle of your back between your upper and lower traps.
Lower Trapezius
Small, triangular shaped muscles located below your middle traps and between your lats.
Erector Spinae
Muscles that span the entire length of your spine on either side.
Obliques
Muscles located on the sides of your rectus abdominals. Runs on the sides of your trunk.
Iliopsoas
Muscles starting at your back, moving through your pelvis connecting just below your groin.
Upper Back
The upper back musculature consists of the latissimus dorsi, trapezius, rhomboids, and levator scapulae. These muscles are all involved in arm and shoulder movements and stabilization of the spine.
The latissimus dorsi, or lats, is particularly important in many of the exercises listed above. This muscle pulls the arms into and behind the body, motions that are common in many back exercises with barbell.
For example, the cable row activates the latissimus dorsi up to 60% of its maximum contraction. This would indicate that the barbell row in the routine above is an excellent exercise for strengthening that muscle.
Using a barbell isn’t required to strengthen the lats. Try these bodyweight lat exercises to get the same benefits.
The trapezius, rhomboids, and levator scapulae contribute to the movement of the scapula, or shoulder blade. They are also important contributors to postural control and major movers in many of the lifts listed above.
Lower Back
The lower back musculature is comprised of the erector spinae, obliques, and iliopsoas. All of these muscles support the spine in different ways.
The erector spinae is a group of muscles that run along the sides of the entire spine. They assist with extending, or straightening, the spine. This makes them crucial for proper lower back posture and support.
The obliques and the iliopsoas attach to the lower spine and help move and stabilize your lower back and torso.
Benefits Of Back Barbell Workouts
The barbell back workout has many desirable benefits inside and outside the gym. Below, we’ll review some of the most impressive pros of this type of workout.
Improved Strength
This barbell back workout will improve your upper body strength when followed correctly. Aiming for loads at 80%–100% of your 1RM will ensure you correctly load your muscles for strength gains.
Strengthening the back muscles is essential to maintain balance in the upper body. Upper body muscle imbalance may lead to increased injury risk.
Improved Athletic Performance
Research has shown that weightlifting, including barbell workouts, can improve sprint speed and jumping ability. These are two actions that are essential in most sports.
Even though this is a back routine, research suggests that upper body strength can translate into improved running and jumping. Therefore, a barbell back workout can be helpful in improving athletic ability.
Preserved Bone Mineral Density
Loss of bone mineral density is a significant issue, especially for postmenopausal women. Over 200 million women worldwide suffer from this condition, which can lead to osteoporosis and an increased risk of fracture.
Resistance training, including barbell workouts, has been shown to improve bone mineral density. Other studies suggest that resistance training preserves bone density and reduces further loss. Either way, resistance training and barbell workouts are beneficial for bone health.
How To Make The Most Of Back Workouts With Barbell
Incorporate progressive overload into your workouts to ensure you are challenging your muscles. You can progress sets, reps, or weights in your workouts to increase intensity.
Rest and recovery are also crucial to reaching your goals. Ensure 48-72 hours of rest between your workouts. Within your workouts, follow the rest recommendations given above to maximize your results.
Make sure your nutrition is on point. Consuming enough protein is essential to building muscle. Consume 1.4-2.0 grams of protein per kilogram bodyweight per day to boost muscle growth.
Remain consistent with your workouts. Consistency is key to achieving the desired results in the weight room.
Conclusion
This barbell back workout routine has been optimized to build strength in the upper body. Strengthening your back muscles will improve performance in your everyday activities. In addition, you’ll notice positive changes in your posture and athletic ability. Follow the guidelines to get the most out of your next back workout with barbell.
Frequently Asked Questions
No. Four exercises are sufficient for a workout. However, your needs may vary depending on your fitness level, goals, and intensity.
Incorporate moderate to heavy resistance training that focuses on your back. The routine listed above is a good starting point. Ensure your nutrition and rest are optimized.
As with other body parts, train your back two times per week. This will allow for sufficient rest between sessions.
It is not recommended to skip back or any body part when training. This can lead to imbalances that could increase injury risk.
Resources
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