Barbell Back Exercises
A barbell is a long metal handle used in exercises. Circular weights can go on either side of a barbell for popular exercises like bench presses and squats. Four common exercises for the barbell are the barbell bent-over row, T-bar row, straight-leg dead-lift and cambered-bar lying row. Exercises that focus on stretching and strengthening the back can help to improve balance, circulation and posture.
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Barbell Bent-Over Row
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The barbell bent-over row is an exercise that works the arms, back and shoulders.
Place a barbell on the ground and align your feet shoulder-width apart underneath it. Lower yourself into a squatting position and grasp the barbell on either side of your knees. The barbell can be gripped overhand, underhand or a combination. Keep the spine straight, heels on the floor, and shoulders down and forward. Raise the bar and stand slowly until the barbell reaches mid-thigh and you are in a half stooped position with knees bent. Lower the bar and repeat in sets. Start with a low amount of weight and work your way up.
T-Bar Row
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T-bar rows involve lifting a barbell between your legs. The position maximizes the effect on the arms, back and shoulders.
Lay a barbell on the ground without weight or with weight at only one end. Straddle the barbell facing the end with weight if there is any. Bend at the knees slightly and lean forward until your shoulders extend beyond your feet. Maintain your shoulders back through the lift. Grip the barbell with both hands and lift from the ground. Bring the barbell up into your stomach and chest and back down to shin height. Repeat the lift as necessary.
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Barbell Straight-Leg Dead-lift
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The barbell straight-leg dead-lift involves keeping a straight back and using the power of your lower back and hips to lift the barbell.
Stand with feet shoulder-width apart on a small platform such as an exercise step. Place the barbell in front of the platform. Keeping your lower back straight, bend forward at the waist and bend your knees to reach the barbell. The barbell can be gripped overhand, underhand or with a combination. Lift the weight and reverse your movements to bring the weight to a full stand. With arms and knees straight, bend at the hips and waist to lower the bar to the feet and up again. Repeat as necessary. Because flexibility will differ from person to person, start with a small amount of weight and work up slowly.
Cambered-Bar Lying Row
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The cambered-bar lying row exercise uses the support of an elevated bench to work the shoulders and middle back.
Elevate a bench by placing either end on a platform, such as an exercise step. The ideal bench height is tall enough to fully extend your arms and have the barbell off the floor. Lay the barbell under the elevated bench and lay down on top of the bench. Grip the bar overhand and lift up toward your chest. Lower until the bar nearly touches the floor and your arms and shoulders are stretched. Repeat as necessary.
Good Mornings
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Good mornings are a type of back exercise that focuses the work on the spinal erectors. It is also helpful for working out the buttocks and hamstrings.
Place the barbell on a squat rack or elevated platform at shoulder height. Move up to the bar and set your feet shoulder width apart. Grip the barbell slightly beyond shoulder width and place the barbell across the lower portion of your neck where the trapezius muscles are located. Lift the barbell off the rack and step away. Point your toes slightly outward and slightly bend your knees. Bend at the lower back until you are roughly at a 40-degree angle. Return to the starting position and repeat as necessary.
Barbell Shrugs
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Barbell shrugs work the trapezius muscles in the neck and upper shoulders. These muscles are commonly confused as being a part of the shoulders, when they are actually a major component to the shifting movements of the back.
Set the barbell on a rack or elevated platform at mid-thigh. Set your feet and hands shoulder width apart and grip the barbell overhand. Remove the barbell and step away from the rack to avoid collisions. Keeping your arms straight down, shrug your shoulders up as high as possible. Slowly return the barbell to the starting position and repeat.
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References
- Photo Credit gym man with barbell image by Pavel Losevsky from Fotolia.com
