What back exercises can I do with a barbell?

11 Barbell Back Exercises For Strength & Mass (With Program)
  1. Barbell Bent Over Row.
  2. Barbell Bent Over 45 Degree Row.
  3. Barbell Underhand Bent Over Row.
  4. Landmine T-Bar Row.
  5. Meadows Row.
  6. Barbell Pullover.
  7. Barbell Back Extension.
  8. Conventional Deadlift.

How can I train my back with a barbell at home?

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How do you work your back with a weight bar?

Stand next to the bar and firmly grip the bar near the collar. Transition into a bent-over position and slightly bend the knees. Begin pulling the weight upwards holding for a brief second at the top of the movement. Focus on keeping the upper body stationary and not jerking your body around throughout the movement.

What back exercises can I do with a barbell? – Related Questions

What not to do with a barbell?

6 Mistakes You’re Making with a Barbell
  1. Form break: Dipping forward as you squat.
  2. Form break: Using the wrong grip.
  3. Form break: Letting hips go loose.
  4. Form break: The bar is too far away from your legs.
  5. Form break: Using full-grip right away.
  6. Form break: Jerking the bar to your body.

How do I get my shredded back?

Best Back Workouts to Get Lean and Shredded
  1. Deadlifts.
  2. T-Bar Row.
  3. Single-Arm Smith Machine Row.
  4. Lat Pull Down.
  5. Decline Dumbbell Pull Over.
  6. Chest Supported Row.

How do you do a back with a rod?

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How do you work your lats with a bar?

For a classic lat pulldown, grab the bar with a wide, overhand grip. Pull the bar down until it passes under your chin and your hands are about shoulder height. Make sure you keep your core tight and engage your back muscles throughout this movement.

What are 3 exercises for the lats?

The Best Lat Exercises
  1. Deadlift.
  2. Pull-up.
  3. Chin-up.
  4. Barbell Row.
  5. One-Arm Dumbbell Row.
  6. Seated Cable Row.
  7. Lat Pulldown.
  8. Standing Lat Pushdown.

What exercise hits the lats the best?

Best lat exercises
  • Lat pull-down machine.
  • Resistance band lat pull-downs.
  • Straight-arm pull-downs.
  • Hex bar deadlifts.
  • Barbell deadlifts.
  • Dumbbell rows.
  • Landmine rows.
  • TRX suspended rows.

How do I fully engage my lats?

Retracting and depressing your shoulders keeps your lats fully engaged. Imagine you’re holding a tennis ball in between your shoulder blades to squeeze them together. Purposefully pushing your shoulders back and down before starting your set of pull-ups will ensure that your lats stay fully engaged throughout.

Why are my lats so weak?


And for some, weak lats can actually be at the root of poor posture. “Sitting all the time with bad posture leads to a weak mid and upper back, which is also turning off your abdominal region,” Kite says.

How do you know if you have weak lats?

A weak lats muscle may interfere with bringing your arm toward your body or your body toward your arm. Weakness may also interrupt your ability to laterally flex your trunk. If your lats are tight or short, it will be hard to take your arm up in front of you, or out to the side.

Why can’t I flex my lats?

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Are my lats tight or weak?

A quick test you can do yourself is a squat with your arms overhead. Try and squat as deep as you can, keeping your heels on the ground. If you can keep your arms upright your lats are probably ok (pic a), but if they drop forward or your feel stiffness in your back (pic b), you most likely have a lat issue.

How do you grow stubborn lats?

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