logo

Workout Routine for a
Strong Back using a Barbell

Below you'll find a workout routine that was designed to help you acquire and/or maintain a strong back. The only equipment you'll need is a barbell and its accompanying weight plates.

This strong back workout routine is a 1-day, 4 exercises program and it will allow you to target your trapezius (upper back, your lower back and your lats, as well as your biceps, your rear deltoids (back of shoulders) and hamstrings.

Muscles Targeted by Workout Routine for a Strong Back

Download the .pdf for this
Workout Routine

Back #1 | Back Row
3
Sets
10
Reps
  • Biceps
  • Lower Lats
  • Lower Back
  • Rear Deltoids
Back #2 | Good Morning
3
Sets
10
Reps
  • Lower Back
Back #3 | Stiff-Legged Deadlift
3
Sets
10
Reps
  • Lower Back
  • Hamstrings
Back #4 | Shrug
3
Sets
10
Reps
  • Trapezius

Additional Notes

You'll note that a combination of 3 sets of 10 reps are proposed, which strike a good balance between muscle power, strength and endurance, which is desirable when targeting back muscles.

Back to Top

Copyright © 2011-2012. All rights reserved.