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Exercises

Barbell back exercises

Barbell back exercises, from the easiest version to the hardest. The barbell carries the heaviest loads: squats, deadlifts, presses and the Olympic lifts.

18 moves17 with 3D demosBeginner 8Intermediate 5Advanced 5

Beginner barbell back exercises 8

Barbell Shrug demonstrated on the 3D figure3D demoBarbell ShrugBeginner · A barbellBarbell Shrug Behind The Back demonstrated on the 3D figure3D demoBarbell Shrug Behind The BackBeginner · A barbellBent Over One-Arm Long Bar Row demonstrated on the 3D figure3D demoBent Over One-Arm Long Bar RowBeginner · A barbellClean Shrug demonstrated on the 3D figure3D demoClean ShrugBeginner · A barbellOne-Arm Long Bar Row demonstrated on the 3D figure3D demoOne-Arm Long Bar RowBeginner · A barbellStiff Leg Barbell Good Morning demonstrated on the 3D figure3D demoStiff Leg Barbell Good MorningBeginner · A barbellStraight Bar Bench Mid Rows demonstrated on the 3D figure3D demoStraight Bar Bench Mid RowsBeginner · A barbell + A bench or boxLying Cambered Barbell RowBeginner · A barbell + A bench or box

Intermediate barbell back exercises 5

Muscle snatch demonstrated on the 3D figure3D demoMuscle snatchIntermediate · A barbellBent Over Two-Arm Long Bar Row demonstrated on the 3D figure3D demoBent Over Two-Arm Long Bar RowIntermediate · A barbellBent-Arm Barbell Pullover demonstrated on the 3D figure3D demoBent-Arm Barbell PulloverIntermediate · A barbell + A bench or boxSeated Good Mornings demonstrated on the 3D figure3D demoSeated Good MorningsIntermediate · A barbellSnatch Shrug demonstrated on the 3D figure3D demoSnatch ShrugIntermediate · A barbell

Advanced barbell back exercises 5

Barbell rear-delt row demonstrated on the 3D figure3D demoBarbell rear-delt rowAdvanced · A barbellBent-over barbell row demonstrated on the 3D figure3D demoBent-over barbell rowAdvanced · A barbellT-bar row demonstrated on the 3D figure3D demoT-bar rowAdvanced · A barbellUnderhand bent-over barbell row demonstrated on the 3D figure3D demoUnderhand bent-over barbell rowAdvanced · A barbellReverse Band Deadlift demonstrated on the 3D figure3D demoReverse Band DeadliftAdvanced · A barbell

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Questions people ask

What are good barbell back exercises for beginners?

Start with moves graded easy, such as Barbell Shrug, Barbell Shrug Behind The Back, Bent Over One-Arm Long Bar Row. There are 8 of them on this page. Each guide links to a harder option for when it starts to feel easy.

How do I choose the right level?

Pick a move you can do for the planned reps or time with control and a couple of reps in reserve. If it is easy, step up; if your form slips, step down. Every guide shows an easier and a harder option when one exists.

Movement education, not medical advice. Difficulty grades for imported entries are source-assigned and await editorial review. Stop for sharp or increasing pain, numbness or tingling. Health disclaimer.