Intense 5-Minute Barbell Back Workout | How to Build a Bigger Back!

Mike Kenler
October 13, 2020

Intense 5 Minute Back Workout — Barbell Only!

What’s up Aliens! It’s Workout Wednesday and that means we are going to crush another workout together during the busy stretch of the week. Today we are going to tackle an intense 5-minute back workout — barbell only!

Total Length: 5 minutes

Intensity Level: High

Equipment needed: Barbell

Skill level

Beginner = Complete this workout three times. Rest after each workout for 3 minutes, then repeat.

Intermediate = Complete this workout four times. Rest after each workout for 2 minutes, then repeat.

Advanced = Complete this workout four times. Rest after each workout for 1 minute, then repeat.

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To begin, find a comfortable spot in an open space. Perform each of the following exercises for sixty seconds and transition to the next exercise without a rest. If you do need a break, take one! Each time you do this circuit, try to do more reps and/or take fewer breaks.

1. Landmine Upright Row

With only a slight bend in your back, hold the barbell with an underhand grip. Contract your upper back and trap muscles to bring the barbell upwards. Keep your elbows back to avoid using your biceps during this exercise!

2. 1-Arm Landmine Row

Bend over at a 45 degree angle and grab the barbell to the side with one arm. Bring your elbow back and squeeze your lat to row upwards. You can keep your other hand on your other knee for added stability. Switch to the other arm after thirty seconds!

3. Front Shrug

Grab the barbell with an overhand grip. Squeeze your traps to shrug the barbell upwards. Remember to extend fully with your arms at the bottom of each rep to stretch your traps. Repeat!

4. Underhand Row

Bend over at a 45 degree angle and grab the barbell with an underhand grip. Squeeze your lats to row the barbell towards your belly button with each rep. Repeat!

5. Good Morning

Place the barbell on your back as if you were doing a traditional squat. Tighten your core and hinge at the waist until your back is nearly parallel to the ground. You should feel the tension in your lower back. This exercise should be completed in a controlled fashion for best results!

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Mike Kenler
Director of Writing | Certified in Plant Based Nutrition at T. Colin Campbell Center for Nutrition Studies


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