Barbell Back Exercises to Get Lean
13 Barbell Back Exercises to Get Lean with three ready-made workouts, plus a form guide and video for every exercise.
Ordered by how popular each exercise is in Planfit
Ready-Made Workouts
Pick a goal and level — each workout is built from the exercises below
Experience
Goal
Workout 1
Workout 2
Top 10
- 1
Barbell Row
It is a workout of various names depending on the angle, width, and range of movements you perform. It's the best workout for perfect back muscles!
AdvancedBarbells - 2
Deadlift
It is a good workout for your back muscle development, as the muscles in the back of your body can be highly involved while withstanding heavy weights. It is a crucial workout if you want to have perfect back muscles!
AdvancedBarbells - 3
Romanian Deadlift
Romanian deadlift differs from conventional deadlift in that it proceeds without the plates touching the ground. It's the best workout for well-toned back muscles!
IntermediateBarbells - 4
Underhand Barbell Row
We recommend it to those who are not familiar with Barbell Row. Please act as if you are sticking your elbows to your sides!
AdvancedBarbells - 5
Good Morning
This is one of the most famous workouts for lower back muscle and core strengthening. Please increase the weight slowly from the lower weight.
AdvancedBarbells - 6
Pendlay Row
It's a good workout for back muscle development by bending and lifting the barbell on the ground!
AdvancedBarbells - 7
Rack Pull
It's a workout where you lift the barbell on the rack. Think of it as a deadlift with a shorter range of movement
AdvancedBarbellsPower Rack - 8
Barbell Bent Over Row
The barbell bent-over row is a classic back exercise where you pull a barbell while bent over. It works your lats, rhomboids, and lower back.
AdvancedBarbells - 9
Landmine Row
The landmine row uses a barbell anchored at one end. It targets your lats and mid-back, and helps boost core stability.
AdvancedBarbellsLandmine - 10
Meadows Row
The Meadows row is a one-arm row using a landmine bar. It targets your lower lats and outer back, helping you build both thickness and width.
AdvancedBarbellsLandmine
Ranked 11–13
- 11
Pause Deadlift
Pause deadlifts add a pause to the traditional deadlift, helping you improve your form and strength. Great for working your back, legs, and core all at once.
AdvancedBarbells - 12
Barbell Back Extension
The barbell back extension strengthens your lower back and helps improve stability and posture by working your core.
AdvancedBarbellsBack Extension Bench - 13
Barbell Seal Row
Barbell rows target your back, especially the lats and traps. Keeping your upper body stable helps build your upper back and improve posture.
AdvancedBarbellsIncline Bench
