Regardless of your goals, there are plenty of good reasons to incorporate barbell back exercises into your workout routine. Not only are they fun and challenging, they’re a great way to boost your overall functional performance and improve your quality of life. 

Wondering how to use barbells to reach your back strength goals—and why you should? Keep reading. We’ve got you covered. 

The Benefits of Training Your Back Muscles

Building muscle is key for overall health and fitness, and a stronger back has some important functional benefits, too. “Developing a stronger back is a great way to improve your posture, support day to day activities, prevent injury, strengthen core stability, and improve your athletic ability,” says Peloton instructor Adrian Williams. 

The importance of maintaining a strong back only increases as we get older. “Building strength in your back muscles is also crucial for maintaining balance and stability, which are important for everyday activities and reducing the risk of falls, especially as we age,” says Adrian. 

Key Back Muscles to Focus On

Before diving into techniques for building your back strength, it’s important to understand the basic anatomy of your back’s musculature. Here’s a quick overview of the structure and function of the key back muscles to focus on in your training. 

Trapezius
Also known as your “traps,” these triangle shaped muscles extend from your upper back up to your neck and work to elevate, retract, and rotate your scapulae (shoulder blades). 

Levator Scapulae
Your levator scapulae cover the area from your cervical spine (neck) to your scapulae and help elevate your scapulae. 

Rhomboid Major and Minor
Located between your scapulae and your spine, your rhomboids retract and stabilize your scapulae. 

Latissimus Dorsi
Often referred to as your “lats,” your latissimus dorsi spread from your spine across your mid-back all the way out to your humerus (upper arm). Known for powering swimmers’ dynamic upper bodies, they work to extend and flex your lower back and also adduct, extend, and internally rotate your shoulder. 

Erector Spinae
Frequently referred to as erectors, this long skinny muscle group stretches from your neck to your pelvis and runs parallel to your spine. Your erectors allow you to twist, bend, and extend your trunk. 

Why Use a Barbell for Back Exercises?

Sure, you can use dumbbells, machines, bands, or even body weight to effectively target your back muscles, but there are some pretty compelling reasons to use a barbell the next time you have the chance. 

“The barbell is my go-to when I have access to one,” says Adrian. That’s because when you lift with the bar, you can generally tolerate heavier loads—which can build strength and muscle mass more effectively, he explains. In other words, “This can lead to significant gains.” (And who doesn’t want gains?)

Additionally, barbells make it easy to perform compound exercises, or exercises that engage multiple muscle groups at once, “so you can be more efficient, and gain strength faster,” says Adrian. For example, a compound move like a bent over row hits your lats, rhomboids, biceps, and more, while a biceps curl targets only your biceps. Focusing on compound moves gives you a lot more bang for your buck, which is especially important for those of use who are pressed for time.  

Finally, using a barbell can help develop your balance and stability in ways that other modalities can’t. “Unlike machines, barbell exercises require you to stabilize the weight yourself, which requires balance and coordination, engaging smaller stabilizing muscles. Which is, again, increasingly important as we age,” says Adrian. 

8 Best Barbell Back Exercises for Building Your Back 

If you’re ready to grab your barbell to start strengthening your back, you might be wondering which of the myriad exercises to prioritize. Here are eight excellent options to get you started. 

1. Deadlift 

A staple in Adrian’s routine, deadlifts should be in your repertoire too, considering they engage your entire posterior chain, including your lats, erectors, and traps. Here’s how to do them correctly:

2. Romanian Deadlift 

The Romanian deadlift is nearly identical to a traditional deadlift, with a few key modifications. Use it when you want to focus on your traps and erectors while minimizing pressure on your lower back. Here’s how:

3. Snatch Grip Deadlift 

When you’re looking for a deadlift variation to target all your major back muscles, including your rhomboids, traps, lats, and erectors, the snatch grip deadlift is your move. Here’s what to do: 

4. Wide Grip Deadlift

Wide grip deadlifts are great for developing your lats and traps, and are especially useful for lifters who struggle to maintain a flat back during a traditional deadlift. Do them just like you’d do a traditional deadlift, only with your grip about six to 12 inches wider.

5. Overhand Grip Bent Over Row

The bent over row is another exercise Adrian recommends as a key part of any back workout to target your lats, rhomboids, traps, and erectors. Here’s how to nail it: 

6. Underhand Grip Bent Over Row 

This move is identical to the overhand grip bent over row we discussed above, with one small but powerful variation—how you hold the bar. 

Instead of an overhand grip, where your palms face your body, use an underhand grip, so your palms face out. This change in grip primarily engages your lats (rather than your rhomboids and traps). 

7. T-Bar Row

There are a few ways to execute the T-bar row, which targets your lats, traps, and erectors. Here’s how to do it using a barbell plate and a T-bar attachment. 

8. Barbell Shrug

The barbell shrug is one of Adrian’s favorite exercises to target your traps and to help build strength in your upper back, which he says can be helpful for posture. Here’s what to do: 

Tips for Using a Barbell for Back Exercises

While barbell exercises can be extremely effective, moving more weight means a higher risk of injury—which is why you can’t afford to do them with poor form. That means making sure your back isn’t rounded, says Adrian. He suggests avoiding common mistakes that can lead to rounding your back, including putting too much weight on your bar, forgetting to engage your core, and holding your breath throughout the movement, he says. 

If you’re not sure about your form, enlist help. A few sessions with a skilled personal trainer or physical therapist will go a long way in dialing in your form. It can also be helpful to get a trusted friend to give you feedback or to film yourself and review it carefully to identify any flaws in your form that wouldn’t otherwise be apparent. 

Takeaway

A strong back is a key component of good posture, healthy movement patterns, injury prevention, and even back pain reduction both in and out of the gym.  Just make sure you’ve got your form dialed before you get started—and continue to be mindful of it throughout your weightlifting journey to reduce your risk of injury.