3 Barbell Exercises to Strengthen Your Back

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A strong back helps posture, balance, stability, and athletic ability. But how do you actually build back strength and size? If you go to Concord gyms to work out, you can use equipment like barbells to work your back muscles in addition to specialized machines and other equipment. If you want to build your back strength, start with these three exercises. 

Deadlift and Minor Variations

The deadlift is a classic barbell exercise that engages your posterior chain, including your lats, erectors, and traps. If you’re interested in doing a barbell workout, the equipment is available at the best Elk Grove gyms and other locations throughout California. You might even find dedicated lifting platforms for deadlifts. 

Start with the barbell on the floor and your feet shoulder-width apart. Center yourself over the barbell. Bend your knees and hinge forward, holding the bar in an overhand grip. Keep your shoulders back. Brace your core, push against the floor, and lift the barbell, keeping it close to your body. Stand tall at the top of the movement with your shoulders back. Slowly lower the weight back down in a controlled manner and repeat.

Along with the traditional deadlift, you can try deadlift variations to mix things up.

Romanian Deadlift
This variation does not return the barbell to the ground until the end of your set. Use the same form as a classic deadlift to come up to standing. When returning to the ground, stop at mid-shin and repeat. Make sure you feel a good stretch in your hamstrings and move slowly and carefully.

Snatch Grip Deadlift
Turn your toes outward and hinge forward from your hips, knees bending, until you are almost in a squat. Hold the bar in a wide grip outside of the shins, push through your legs, lift the bar, and repeat. Along with working your back, this variation helps improve your grip strength. 

Bent Over Rows

Rowing is a way to work your whole body, but you don’t need a rowing machine to build your back strength. A bent-over row works your lats, rhomboids, traps, and erectors. To do this exercise, you can use a barbell at a gym Rocklin residents trust.

Keep your feet hip-width apart and hold the bar against your thighs. Keep your shoulders back and back straight and maintain an overhand grasp slightly wider than shoulder-width. With your knees slightly bent and a hinge in your waist, bend your elbows so your upper arms are parallel to your back with elbows at your waist. Lower the barbell back to the starting position with control and repeat.

T-Bar Row

T-bar rows are similar to bent over rows but will target your middle back a bit more. If your gym has a chest-supported row machine, use that; otherwise, you can do this exercise with a barbell and some careful setup.

Facing the loaded end of your barbell, stand with your feet hip-width apart, straddling the barbell. Hinge your hips back so your torso is almost parallel to the floor, and grasp the handles of the T-bar attachment. Keep your elbows as close to your body as you can as you pull them back until just before the plate hits your body. Pause at the top of the movement and lower the weight with control.

About In-Shape Fitness

If you’re looking for the friendliest gym experience in California, look no further than In-Shape Fitness! The personable team, friendly and knowledgeable trainers, and high-quality gym amenities make In-Shape Fitness one of the best gyms in Stockton, Napa, or anywhere in the Golden State. You can try one of their popular studio fitness classes, get valuable one-on-one training from a certified personal trainer, or use their state-of-the-art cardio machines in the cardio area. In addition, all In-Shape Fitness features a fantastic Kid Zone where your kids can enjoy supervised play with kids their age while you crush your goals on the main gym floor. Join today and see everything your local In-Shape Fitness has to offer.

Build back strength with In-Shape Fitness, and join your local gym at https://www.inshape.com/

Location: 6507 Pacific Ave #344, Stockton, CA 95207, USA

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