Best Back Workouts With Barbells For Women

The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.

How to do it

1. Stand with your feet shoulder-width apart and a barbell on the ground near your shins.
2. Bend your hips back and slightly bend your knees to reach for the barbell while bracing your core.
3. Grab the barbell with your palms facing you and lift it to knee height by extending your hips.
4. Pull the barbell towards your belly button by bending your elbows at a 45-degree angle.
5. Lower the barbell back to knee height and repeat.

The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.

How to do it

1. Set the barbell at shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and engage your core.
3. Stand under the bar, placing it on the back of your neck, then step back with feet shoulder-width apart.
4. Keep your heels down and hinge your hips backward, allowing just a slight bend in your knees.
5. Maintain a straight spine, bend forward until your torso is at a 45-degree angle, then return to standing.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.

How to do it

1. Stand with your feet shoulder-width apart.
2. Grip the barbell with an underhand grip (palms facing you).
3. Bend your hips back, keeping your knees slightly bent, until the barbell rests just in front of your shins at a 45-degree angle with your torso.
4. Pull the barbell towards your belly button by bending your elbows, keeping your back straight.
5. Lower the barbell back to the starting position in a controlled manner.

The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.

How to do it

1. Set a barbell at waist height.
2. Grab the bar with both hands, slightly wider than your shoulders.
3. Lie under the bar, keeping your body straight from your heels to your shoulders.
4. Lift your body by bending your elbows and pulling your chest towards the bar.
5. Lower yourself back to the starting position.

The Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.

How to do it

1. Stand with your feet shoulder-width apart, straddling the barbell, and face away from the landmine anchor.
2. Engage your core and keep your back straight.
3. Bend your knees slightly, hinge at your hips, and grip the barbell near the base.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or chest by bending your elbows.
6. Lower the barbell back to the starting position.

The Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.

How to do it

1. Stand with your feet shoulder-width apart, facing away from the landmine anchor.
2. Brace your core to maintain a neutral spine.
3. Bend your knees slightly and hinge at your hips to reach for the barbell with your right hand.
4. Lift the barbell to knee height by extending your hips.
5. Pull the barbell towards your lower ribcage or until a plate touches your chest with your right elbow.
6. Lower the barbell back to the starting position and repeat on the left side.

The Pendlay Row is a back exercise that also works your biceps and shoulders. It involves lifting a barbell from the ground to improve strength and muscle mass, with each rep starting from a complete stop for better form and power.

How to do it

1. Stand with your shins just in front of a barbell.
2. Bend at your hips to reach down and grip the bar with both hands, shoulder-width apart.
3. Pull the barbell towards your belly button by bending your elbows.
4. Lower the barbell back to the ground and repeat for the desired number of reps.

The Meadow Landmine Row is a back exercise using a landmine attachment and dumbbell. It helps strengthen your upper back while allowing for independent movement of each side, ensuring balanced muscle development.

How to do it

1. Stand with one leg back, near the landmine.
2. Lean forward and grab the landmine with your palm facing you, keeping your shoulder aligned over the end of it.
3. Lift the landmine with your upper back, keeping your elbow out at a 45-degree angle.
4. Hold the position for a moment at the top, then lower the weight back down.
5. Keep your back straight, shoulders back, and core tight for stability.

Rack Pulls are a simpler version of the Deadlift, where you lift a barbell from a higher position on a rack. This exercise is ideal for beginners or those with mobility issues, as it helps focus on the upper part of the lift.

How to do it

1. Set the barbell on a low safety bar in a power rack.
2. Stand with your feet shoulder-width apart.
3. Bend your hips and knees slightly, then grip the barbell with hands shoulder-width apart or wider.
4. Brace your core, keep your back straight, and engage your back muscles.
5. Lift the bar by straightening your hips and knees until you stand up straight.

The Upright Row is an exercise that mainly strengthens your shoulder muscles, particularly the trapezius. Using a barbell helps you focus on the movement without worrying about balance, making it an effective way to build strength for activities like Olympic lifts.

How to do it

1. Stand upright and grab a barbell with both hands, shoulder-width apart, resting it on your thighs.
2. Pull the barbell up by bending your elbows and keeping it close to your body, raising it to chest height.
3. Keep your back straight throughout the movement.
4. Lower the barbell back to your thighs to complete one repetition.

The Barbell Shrug is an exercise that targets your trapezius muscles, located in your upper back. Using a barbell helps you maintain stability, allowing you to focus on lifting your shoulders effectively.

How to do it

1. Stand with your feet shoulder-width apart and the barbell at mid-thigh height.
2. Grip the barbell with hands shoulder-width apart and slightly bend your knees.
3. Lift the barbell while engaging your core and keeping your back straight.
4. Raise your shoulders towards your ears, then lower them back to the starting position.

The Barbell Behind The Back Shrug is a targeted exercise for the trapezius muscles in your upper back. By holding the barbell behind you, it ensures your shoulders remain properly aligned during the movement.

How to do it

1. Stand with feet shoulder-width apart and slightly bend your knees.
2. Grip the barbell behind your body with palms facing backward.
3. Lift the barbell by engaging your traps, moving it up a few inches.
4. Hold the raised position briefly, feeling the tension in your traps.
5. Lower the barbell back down slowly while keeping trap tension.
6. Keep your core tight, shoulders back, and chest up for good posture.