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The Best Back Barbell Workout For Mass

Target your Back with This Back Barbell Workout For Mass. Barbell Exercises for Back target the upper and lower lats as well as the lower back muscles.
The following workout routine will help you strengthen the muscles in your Back.

The 11 Best Back Barbell Workout For Mass

  • Barbell Row – Bent-Over; Wide-Grip
  • Barbell Row – Bent-Over; Wide-Grip; Head-Supported
  • Barbell Row – Prone; Wide-Grip
  • Barbell Good Morning
  • Barbell Good Morning – Wide-Grip
  • Barbell Dead lift
  • Barbell Dead lift – Stiff-Legged
  • High Pull
  • High Pull – Wide-Grip
  • Power Clean and Press
  • Barbell Shrug

 

let’s go to work

each exercise 3 Sets of 10 reps

 

Barbell Row – Bent-Over; Wide-Grip

  1. Stand up and reach down in order to hold a barbell with both hands (knees slightly bent).
  2. Lift the barbell straight up without moving your back, knees or hips and lower it back after a short pause.
  3. Try to keep your back straight throughout.

 

Barbell Row – Bent-Over; Wide-Grip; Head-Supported

  1. Stand up and reach down in order to hold a barbell with both hands (knees slightly bent), with your head resting against one end of the bench.
  2. Lift the barbell straight up without moving your back, knees or hips and lower it back after a short pause.
  3. Try to keep your back straight and your neck stiff throughout.

 

Barbell Row – Prone; Wide-Grip

  1. Lie prone on an elevated bench and grip a barbell underneath you with both hands in a wide grip position.
  2. Lift the barbell straight up and lower it back after a short pause.
  3. Breathe out while raising the barbell and breathe in while returning to starting position.

 

Barbell Good Morning

  1. Hold a barbell behind your shoulders with both hands and lean forward until your upper body is perpendicular to the floor.
  2. Raise your upper body until you are standing and slowly lower it back after a short pause.
  3. Breathe out while raising yourself and breathe in while lowering yourself back.

 

Barbell Good Morning – Wide-Grip

  1. Hold a barbell behind your shoulders with both hands in a wide grip position and lean forward until your upper body is perpendicular to the floor.
  2. Raise your upper body until you are standing and slowly lower it back after a short pause.
  3. Breathe out while raising yourself and breathe in while lowering yourself back.

 

Barbell Dead lift

  1. Crouch down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
  2. Raise yourself up while keeping your arms extended and slowly lower yourself back down after a short pause.
  3. Breathe out while raising yourself and breathe in while lowering yourself back.

 

Barbell Dead lift – Stiff-Legged

  1. Bend down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
  2. Raise your upper body until you are standing and slowly lower it back after a short pause.
  3. Breathe out while raising yourself and breathe in while lowering yourself back.

 

High Pull

  1. Crouch down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
  2. Raise the bar by standing up and continue on by raising your arms until the bar reaches shoulder level and lower it back after a short pause.
  3. Breathe out while raising the barbell and breathe in while lowering it back.

 

High Pull – Wide-Grip

  1. Crouch down to reach the barbell on the floor and grab it with both hands in a wide-grip position, arms extended, legs at shoulder width.
  2. Raise the bar by standing up and continue on by raising your arms until the bar reaches shoulder level and lower it back after a short pause.
  3. Breathe out while raising the barbell and breathe in while lowering it back.

 

Power Clean and Press

  1. Crouch down to reach the barbell on the floor and grab it with both hands in a medium-grip position, arms extended, legs at shoulder width.
  2. Raise the bar by standing up and continue on by raising your arms until the bar is up at arms’ length and lower it back after a short pause.
  3. Breathe out while raising the barbell and breathe in while lowering it back.

 

Barbell Shrug

  1. Stand up and hold the barbell down in front of your thighs, arms extended and palms facing back.
  2. Raise the barbell by raising your shoulders straight up and lower it slowly back down after a short pause.
  3. Keep your arms extended throughout.

 

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