Barbell Back Exercises

20 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.

Equipment

All Dumbbell Barbell Bodyweight Kettlebell Resistance Band Cable Machine Smith Machine Exercise Ball

Barbell Deadlift

Barbell

Lower backGluteus maximusBiceps femoris

Bent Over Barbell Row

Barbell

Middle backLower lats

T-Bar Row with Handle

Barbell

Middle back

Bent Over One-Arm Long Bar Row

Barbell

Middle back

Bent Over Two-Arm Long Bar Row

Barbell

Middle back

Bent-Arm Barbell Pullover

Biceps femorisLower back

Lying Cambered Barbell Row

Reverse Grip Bent-Over Rows

Straight Bar Bench Mid Rows

Barbell Shrug Behind The Back

Barbell

Upper traps

Barbell Incline Bench Row

Programs with these exercises

5×5 Strength Program

The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.

Beginner · 3 times a week · Gym Beginner Powerlifting Program, 3 Days

Squat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.

Intermediate · 3 times a week · Gym Upper/Lower 4-Day Split

Four sessions a week: two upper-body and two lower-body days, one heavy and one higher-rep in each pair.

Intermediate · 4 times a week · Gym Push Pull Legs Routine

Three workouts split by movement: pushing muscles, pulling muscles and legs. Run the cycle once a week, or twice for six days.

Intermediate · 3 times a week · Gym