If you’re like most back thickness lovers out there, then you know that nothing makes a statement quite like an awe-inspiring set of lats.

And while fancy machines in the gym can be tempting, few are as effective at achieving this goal as barbell back exercises.

Whether your aim is to increase strength and power or define those muscles for a well-defined look, barbells offer solid results over time when paired with proper form and commitment.

Don’t believe us?

Keep reading to learn more about the best barbell back exercises all lifters should try:

Barbell Back Workouts At Home

Do these workouts at home, and you’ll have the shredded back you’ve been craving to have:

1.      Deadlift

Image Source

The deadlift is a fundamental compound movement that offers numerous benefits.

It primarily targets the lower back, glutes, and hamstrings, helping to build a strong and resilient posterior chain.

The deadlift also engages the core, promoting overall stability and balance. By lifting heavy weights off the ground, it stimulates muscle growth and strength development throughout the body.

This barbell back exercise is unparalleled for enhancing functional strength, improving posture, and promoting bone density.

Step-By-Step Guide

• Approach the barbell with your feet hip-width apart. The bar should be centered over your feet.
• Bend your hips and knees to grip the barbell with both hands, using a double overhand or mixed grip.
• Your grip should be slightly wider than shoulder-width. Keep your back straight, chest up, and engage your core.
• Take a deep breath and brace your core. Begin to lift the barbell by pushing through your heels and extending your hips and knees simultaneously.
• As you lift, keep the barbell close to your body and maintain a neutral spine position.
• Once you’re standing upright, lock out your hips and knees at the top of the movement.
• To lower the barbell, hinge at your hips and slowly bend your knees while keeping the bar close to your body.
• Lower the barbell to the ground while maintaining a controlled movement.
• Repeat for the desired number of repetitions.

2.      Barbell Pullovers

Image Source

Barbell pullovers are a versatile intermediate to advanced barbell back exercise that targets both the lats and chest muscles.

This movement can contribute to a more defined upper body, as it stretches and works the muscles across the chest and back simultaneously. As a result, it aids in expanding the ribcage, promoting better lung function.

By strengthening the lats, shoulders, and triceps, barbell pullovers improve overall upper-body strength and can contribute to enhanced athletic performance.

Step-By-Step Guide

• Lie on your back on a bench with your head and upper back hanging off the edge.
• Grip a barbell with both hands using an overhand grip, slightly wider than shoulder-width apart.
• Hold the barbell over your chest, arms extended.
• Keep a slight bend in your elbows and slowly lower the barbell behind your head while maintaining a neutral spine.
• As you inhale, lower the barbell until you feel a stretch in your lats and chest.
• Exhale as you use your lats and chest muscles to pull the barbell back up to the starting position.
• Repeat for the desired number of reps.

Barbell Back Exercises For Mass

Adding these back exercises to your fitness result will surely result in back mass:

3.      Meadows Rows

Image Source

Meadows rows provide a unique angle to target the upper back muscles, particularly the lats.

By isolating these muscles with a unilateral movement, you can achieve better muscle imbalances and promote symmetry. This exercise helps create a wider back appearance, making it a favorite among bodybuilders.

Additionally, Meadows rows are among the mid and upper-back barbell workouts, which engage the core for stability, improve grip strength, and contribute to a stronger, well-rounded back.

Step-By-Step Guide

• Set up a barbell in a landmine attachment or a corner of a room. Load it with an appropriate weight plate.
• Stand perpendicular to the barbell with your feet shoulder-width apart.
• Bend at your hips and knees to grip the free end of the barbell with one hand.
• Your torso should be slightly leaned forward, and your opposite hand can rest on your knee or a support for stability.
• Initiate the row by retracting your shoulder blade and pulling the barbell towards your hip while keeping your elbow close to your body.
• Squeeze your back muscles at the top of the movement and then slowly lower the barbell back down.
• Complete the desired reps on one side before switching to the other.

4.      Narrow Grip Barbell Rows

This exercise helps develop a powerful back appearance while emphasizing the muscles that contribute to proper posture and spinal support.

Narrow grip barbell rows are excellent for building thickness in the middle and lower portions of the back.

With an emphasis on the lats, rhomboids, and traps, narrow grip rows improve muscle balance and stability, reducing the risk of imbalances that can lead to injuries or discomfort.

Step-By-Step Guide

• Stand with your feet shoulder-width apart and grip a barbell with a narrower than shoulder-width overhand grip.
• Bend at your hips and knees to lean forward while keeping your back straight and chest up.
• Allow the barbell to hang in front of you with your arms fully extended.
• Initiate the row by pulling the barbell towards your lower ribcage, keeping your elbows close to your body.
• Squeeze your back muscles at the top of the movement, then slowly lower the barbell back down.
• Maintain a controlled motion throughout the exercise.
• Complete the desired number of repetitions.

5.      Single Arm Landmine Row

Image Source

The single-arm landmine row offers a unilateral movement pattern that effectively targets the lats, traps, and rhomboids.

By isolating each side of the back separately, this exercise helps address any muscular imbalances, leading to a more symmetrical physique. It’s a barbell back exercise that also enhances stability and core engagement as you perform the rowing motion, contributing to overall functional strength.

Incorporating single-arm landmine rows into your routine can promote better muscle development, improved posture, and enhanced body control.

Step-By-Step Guide

• Set up a barbell in a landmine attachment or corner of a room.
• Stand facing the barbell with your feet shoulder-width apart and one end of the barbell between your legs.
• Grip the free end of the barbell with one hand using an overhand grip.
• Hinge at your hips to lean forward while keeping your back straight and your opposite hand resting on your thigh or a support.
• Initiate the row by pulling the barbell towards your hip, keeping your elbow close to your body.
• Squeeze your back muscles at the top of the movement and then lower the barbell back down.
• Complete the desired reps on one side before switching to the other.

Over To You

Whether you are a novice or a gym rat, it is beneficial to incorporate barbell back exercises into your fitness routine.

Barbell back workouts help strengthen all muscles of the back while engaging the core.

Remember to maintain form with each lift to obtain maximum results and drop the weight as needed for challenging reps.

With consistency and dedication, these workouts will help improve strength and posture in the long run — refining our amorous curves.

So why wait? Take on barbell back exercises today and notice the improvements for yourself.

Don’t forget to check in with us again at Healthkyte Blogs for more fitness and workout tips from enthusiast experts like us!