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The Best Barbell-Only Back Workout

Build a bigger back with this four-move barbell workout.
 Lower back exercises for muscle growth
Hang Clean

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101 Best Workouts Of All Time is the ultimate answer to the question "What workout should I do?" No matter what equipment you have available, from a fully-stocked supergym to a pair of mismatched dumbbells in your garage, or nothing but your body weight alone, you can build muscle, lose fat, and sculpt the physique you've always wanted.

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People who train mainly with barbells never seem to lack back development. Regardless of what exercises you do to target other muscles—Olympic lifts, squats, or deadlifts—just holding and stabilizing the bar places a demand on everything from the traps down to the spinal erectors. This barebones routine will thicken you front to back and widen you side to side.

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HOW IT WORKS

You’ll begin with the hang clean, an Olympic weightlifting exercise that works everything but requires the traps to help heave weights from the knees to the shoulders. Then you can target the lats with rows from various angles. If overemphasizing chest work has left your front and back out of balance, you couldn’t ask for a better tool than the trusty barbell to set things right.

DIRECTIONS

Complete all sets for one exercise before going on to the next.

THE WORKOUT [PAGE 2]

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