Bar and Weight Plate Back Exercises
Bar and Weight Plate Back Exercises
Barbell exercises can help you get definition in your upper and lower back. Learn how to target your back muscles in our weight plate exercise guide.
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Deadlift
• Step your toes under a loaded barbell.
• Bend at the knees and hinge at the hips to take hold of the bar.
• Breath in and, exhaling, extend your knees and hips until you are standing.
• Slowly lower the bar with control.
GET GOOD FORM: Keep the bar close to your legs at all times.
Deadlift Row
• Hold a Barbell against your thighs, hands shoulder width apart.
• Push your glutes back as you lower the bar.
• When the barbell is below your knees, stop, and row it towards your lower sternum.
• Lower back to just below your knees.
• Raise it to the starting position.
MULTIPLE MUSCLES: This will target your hamstrings, glutes, lower back, traps, lats, and biceps.
Deficit Deadlift
• Stand on top of a bumper plate or exercise step.
• Bend at the knees and hips to pick up a loaded barbell.
• Pull the bar up your legs until you are standing upright.
• Lower the barbell back to the floor.
WHY IT WORKS: Adding a deficit to your deadlift will increase your posterior chain activation.
High Pull
• Stand straight, holding a barbell with your hands facing behind you, at hip level.
• Keeping a straight back, point your elbows to the ceiling, pulling the bar to shoulder height.
• Lower with control.
MULTIPLE MUSCLES: The barbell high pull will target your traps, upper back, and shoulders.
Incline Bench Prone Row
• Lie on the backrest of an Adjustable Weight Bench, keeping your toes on the floor.
• Hold a barbell in an overhand grip.
• Row it towards your chest.
WHY IT WORKS: This row variation isolates your upper pulling muscles and is gentle on your lower back.
Landmine Row
• Stand on a landmine row platform and hinge at the hips, picking the bar up.
• Push the floor away to lift the bar.
• Pull your elbows past your torso and then lower the bar until your arms are straight.
WHY IT WORKS: Rowing in a deep hinge position improves your upper body pulling range of motion.
Landmine Single Arm Row
• In a split stance, hold a Landmine Handle in one hand.
• Lean forward and pull the bar into your chest.
TOP TIP: Keeping one arm behind your back makes you sure not to accidentally use it.
Meadows Row
• Stand perpendicular to a barbell in a landmine attachment.
• Step your closest foot back.
• Hinge down and grab the bar.
• Pull your elbow to your torso before slowly lowering the bar.
MULTIPLE MUSCLES: This exercise targets your lats, rhomboids, traps, erector spinae, core, and biceps.
Narrow Grip Barbell Row
• With a pronated grip, tuck your elbows inwards.
• Hinge at the waist and row a barbell up to your lower stomach.
WHY IT WORKS: A narrow grip row focusses more on your lats.
Paused Deadlift
• Begin in a standard deadlift stance.
• As soon as you lift the bar from the floor, pause for two seconds.
• Continue, pausing on each rep.
WHY THIS WORKS: Many people struggle with deadlift form. By pausing, you can focus more on implementing correct form.
Pendlay Row
• Bend at the knees, pick a barbell off the floor with an overhand grip.
• Retract your shoulder blades and pull the bar towards your lower rib cage.
• Lower it back to the floor
VARIATION: Unlike a barbell row, the barbell touches the ground during each rep of a Pendlay row.
Rack Pull
• Place a barbell in a power rack, just below knee height.
• Hinge and grab the bar.
• Begin a regular deadlift, resting the bar on the pins at the end of the rep.
AKA: This is also known as a partial deadlift.
Reverse Row
• Set a barbell at waist height in a Power Rack.
• Lie underneath the bar and hold it with an overhand grip.
• Brace your core and row yourself up to the bar.
WHY IT WORKS: This is a great exercise to stabilise your core as well as target your back.
Row
• Hinge at the hips and grab a barbell with a pronated grip.
• Drive through your feet and pull the bar to your stomach.
GET GOOD FORM: Pull your shoulder blades down your back when you pick up the bar. This will keep your back straight.
Snatch Grip Bent Over Row
• Hold a bar with your hands as wide as possible.
• Bend over, letting your arms hang towards the ground.
• Row the weight to your chest, trying to get your elbows behind your torso.
WHY IT WORKS: The snatch grip makes it easier to target your upper back muscles.
Snatch Grip Deadlift
• Place a Barbell on the ground and hold it in a snatch grip (hands as wide as possible.)
• Pull the bar up your legs, trying to keep it close to your body.
• Lower it back down with control.
MULTIPLE MUSCLES: The snatch grip deadlift is super versatile – targeting your glutes, hamstrings, quads, lats, traps, rhomboids, erector spinae, core, and forearms.
Snatch High Pull
• Hold the bar in front of your mid shins.
• Raise up your heels and pull the bar as high as you can, sending your elbows to your ears.
• Lower down and repeat.
WHY IT WORKS: The higher you can pull the bar, the more time you have to get underneath it during a traditional snatch.
Suitcase Deadlift
• Place a loaded barbell outside one foot.
• Drive your hips back, hinging to grab the barbell in one hand.
• Brace your core and lift the bar up, keeping it close to your body.
GET GOOD FORM: Squeeze your shoulder blades to prevent your back from rotating.
Sumo Deadlift
• Stand in a wide stance, with your feet wider than your shoulders and pointed outwards.
• Hinge down and hold the bar in a narrow grip.
• Lift the bar up, keeping it close to your body.
VARIATION: A sumo deadlift is better than a regular deadlift for training your glutes.
Supinated Grip Barbell Row
• Hinge at your waist.
• Grab a barbell with your palms facing up.
• Row the bar to your torso.
MULTIPLE MUSCLES: An underhand grip row will also target your biceps.
T Bar Row
• Stand on a landmine row platform, holding a parallel landmine handle and barbell between your legs. Your arms should be straight.
• Push your glutes behind you until your back is straight.
• Pull the handle towards your chest, keeping your elbows tucked in.
• Lower the weight back down.
VARIATION: You can also perform this exercise standing on the floor.
Trap Bar Deadlift
• Stand inside a trap bar, feet hip width apart.
• Bend at your knees and hips, and grip the bar handles.
• Stand upright, lifting the trap bar with you, before lowering it down again.
VARIATION: Using a trap bar reduces the technical requirements of a straight bar deadlift, making it ideal for beginners.
Upright Row
• Hold a pump bar with an overhand grip, in front of your thighs.
• Row the weight upwards, sending your elbows towards the sky.
VARIATIONS: You can perform this with any free weight. Try with dumbbells or a kettlebell.
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