Barbells are free weights that can be used to work your back muscles. The main muscles in your back are the erector spinae, latissimus dorsi and rhomboids, in order from the lowest to highest. When using a barbell, you need to pay strict attention to form. One false movement can subject your back and spine to injury.
Bent Over Rows
Bent over rows work your middle lats and rhomboids, which are located between your shoulder-blades. Stand with your feet shoulder width apart while holding the bar in front of your thighs with an overhand shoulder width grip. Carefully bend forward and let the bar hang straight down toward the floor. Your knees should be slightly bent at this point and your back should be at approximately a 45-degree angle. In a controlled motion, lift the bar up to your stomach as you squeeze your shoulder blades together. Slowly lower it down and repeat for 10 to 12 repetitions. Keep your core tight throughout.
T-Bar Rows
A T-bar row is a variation of a machine exercise. Place weight plates on one end of the barbell and straddle it with the unweighted end behind your body. Your feet should be shoulder width apart at this point. Slowly bend your hips and knees, grasp the bar with one hand in front of the other and lift it off the ground toward your chest. As you do this, keep your arms in tight against your sides and squeeze your shoulder blades together. Slowly lower and repeat 10 to 12 times.
Deadlifts
Deadlifts work your entire back and leg muscles simultaneously. Place a weighted barbell on the ground and stand behind it with your feet shoulder width apart. After bending your knees and hips to lower your body, grab the bar with a wide, overhand grip. Keeping your core tight, steadily lift the bar from the ground as you come to an upright position. Slowly lower it down and repeat 10 to 12 times.
Good Mornings
Good mornings work your lower back, glutes and hamstrings. Place the barbell across your shoulders behind your neck. Hold it with a wide grip and stand with your feet shoulder width apart. Keeping a slight bend in your knees, bend forward at the hips until you feel a strong contraction in your lower back muscles. Slowly rise back up and repeat for 10 to 12 repetitions.
Straight Leg Deadlifts
Straight leg deadlifts target your lower back and they also work your hamstrings and butt. Stand with your feet shoulder width apart while holding the barbell in front of your thighs with a shoulder width overhand grip. In a steady motion, bend forward and lower the bar toward the ground. Once you feel a strong contraction in your lower back, stand up and repeat 10 to 12 times.
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