Squat Rack Back Exercises

Bent-Over Row

Muscles trained: Upper Back, Biceps

Stand facing a loaded barbell set just below waist height in the rack. Grab the bar with a pronated, shoulder-width grip and take a step back from the rack. Begin by keeping an arch in your back as you bend your knees and lean over at the waist until your torso is parallel to the floor. Once there, with your arms hanging down beneath your shoulders, use your upper back and biceps to pull the weight up to your chest. Pause lower, and repeat. Using a pronated grip with the elbows out will target the scapular retractors more, while using a supinated grip with your elbows held in close to your body works the lats and biceps to a greater degree.

Reverse Pushup (Supinated grip)

Squat Rack Back Exercises

Muscles trained: Upper back, biceps

Secure a bar 3-4 feet above the floor in a squat rack or cage. Lie under the bar and grab it with a shoulder-width, supinated grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders. Keep your body rigid and pull your chest to the bar. Pause and then lower yourself back to the starting position. You can make this exercise more challenging by placing your feet on a bench instead of the floor.

Pullup

Squat Rack Back Exercises

Muscles trained: Upper back, biceps, brachioradialis

Set an empty bar on the highest supports of a rack or cage. Next, bend your knees and hang from the bar using a pronated shoulder-width grip. Cross your feel behind you and pull yourself up as high as you can-your chin should go over the bar. Pause, then lower yourself until your arms are almost completely straight.

Reverse Pushup (Pronated grip)

Squat Rack Back Exercises

Muscles trained: Upper back, biceps

Secure a bar 3-4 feet above the floor in a squat rack or cage. Lie under the bar and grab it with a shoulder-width, pronated grip. Hang at arm's length from the bar with your body in a straight line from your ankles to your shoulders. Keep your body rigid and pull your chest to the bar. Pause, then lower yourself back to the starting position. You can make this exercise more challenging by placing your feet on a bench instead of the floor.