Beginner back workout

Ever wonder how to achieve that enviable V-shaped physique? Look no further than your back! Often neglected by beginners, the back is a powerhouse of muscles responsible for everything from posture and core stability to everyday activities like lifting groceries and carrying your child. 

A strong back not only looks impressive but also translates to improved functionality, reduced pain, and boosted confidence.

dumbbell rows beginner back workout

Ready to unlock your back’s potential? This guide is your blueprint to beginner-friendly exercises, workout routines, and expert tips. Whether you’re a gym newbie or just starting to prioritize your back, dive in and discover the path to a stronger, healthier you, starting with that head-turning physique!

A strong back…

Your back muscles are like the support beams holding everything up. When they’re strong, you stand tall with great posture, like a skyscraper proudly reaching for the sky. But if they’re weak, your shoulders might hunch, your spine might curve in funny ways, and you might even feel aches and pains.

A strong back helps you move smoothly and easily, kind of like how well-oiled gears keep a machine running smoothly. Picking up groceries, playing with your friends, even just sitting at your desk – your back helps you do it all.

Think of your back muscles like bodyguards protecting your spine. They take the pressure when you bend, lift, or twist, keeping your spine safe and sound. But if they’re weak, they can’t do their job, and your spine might get hurt, leading to things like ouchies, stiffness, and even trouble moving around.

So, regardless of your goals, back workouts should be a part of your workout routine.

Benefits of back workout

Building strong back muscles isn’t just about looking cool (although having a superhero posture like Wonder Woman never hurts!). Here are three awesome benefits you unlock when you level up your back game:

1. Pain Bye-Bye, Happy Spine: A weak back is more prone to aches and pains like a wobbly tower. But strong back muscles act like bodyguards, supporting your spine and taking the pressure off it. This means less “ouch” and more smooth, pain-free moves, whether you’re bending down to tie your shoes or playing tag with your friends.

2. Improves posture: Imagine standing tall and proud, with your shoulders back and head held high. That’s the magic of a strong back! It helps you maintain good posture, which not only looks good but also feels good. No more slouching your way through the day – you’ll radiate confidence and feel strong from the inside out.

3. Makes daily activities easy: From lifting groceries to playing sports, your back muscles are involved in pretty much everything you do. When they’re strong, you move with more power and ease. Imagine picking up your backpack without feeling strained or carrying your little sibling without getting tired – that’s the power of a back workout!

Muscles in your back

Latissimus Dorsi: These are the big, fan-shaped muscles on your lower back. They’re like power stations, helping you pull things towards you, like pulling things toward your body or giving a big hug.

Rhomboids: These smaller muscles sit between your shoulder blades, like busy workshops. They help pull your shoulder blades together and keep your arms in good position for activities like throwing a ball.

Erector Spinae: These tall muscles run along your spine, like city skyscrapers. They help you stand tall, bend backward, and twist your upper body. Think of them as the foundation for your back.

Trapezius: These broad muscles on your upper back look like two triangles. They help you shrug your shoulders, lift your arms, and maintain good posture. Imagine them as the cranes constantly building up your back strength.

Exercises in beginner back workout

Lat pulldown

Targets: Lat muscles

woman doing lat pulldown
woman doing lat pulldowns
  • Stand facing a cable machine with a lat pulldown attachment (straight bar or rope). Adjust the pulley height so the handle is slightly higher than your head when you stand tall.
  • Grab the handle with an overhand grip (palms facing away from you), hands slightly wider than shoulder-width apart.
  • Sit on the bench with your knees bent and feet flat on the floor. Lean back slightly, keeping your core engaged and spine straight.
  • Initiate the movement by pulling your shoulder blades down and back. Then, pull the bar/rope straight down towards your upper chest, keeping your elbows close to your body and arms slightly bent. Imagine squeezing your shoulder blades together as you pull.
  • Focus on feeling your lats engage throughout the movement. Don’t use momentum or swing your body to lift the weight.
  • Slowly lower the bar/rope back to the starting position under control, feeling a stretch in your lats. Keep your core engaged and back straight throughout the movement.

Modifications: Assisted pull ups, resistance bands.

Rear delts

Targets: Rear delts and upper back

rear delts for beginner back workout
rear delts for beginner back workout
  • Stand with your feet shoulder-width apart, knees slightly bent, and core engaged. Hold a dumbbell in each hand, arms hanging naturally at your sides with palms facing each other (neutral grip).
  • Bend at your hips and lean forward slightly, keeping your back straight and core engaged. Aim for a 45-degree angle, like reaching down to pick up a pamphlet without rounding your spine.
  • Keep your arms extended straight down with a neutral grip. This is your starting position.
  • Keeping your elbows slightly bent and core engaged, raise the dumbbells out to your sides until they’re roughly parallel to the floor. Imagine spreading your wings or opening a book with your elbows as the hinge.
  • Focus on squeezing your rear deltoids as you lift, feeling your shoulder blades drawing together. Don’t swing the weights up using momentum.
  • Slowly lower the dumbbells back down to the starting position with control, feeling a stretch in your rear delts. Maintain a flat back and engaged core throughout the movement.
  • Repeat the lift and squeeze for your desired number of repetitions (8-12 reps is a good starting point).

Good mornings

Targets: lower back and hamstrings

woman doing barbell good morning in purple leggings
woman doing barbell good morning in purple leggings
  • Step under the barbell and position it on your upper back, just below the base of your neck. The bar should rest on your traps.
  • Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
  • Tighten your core muscles by pulling your belly button toward your spine. This helps stabilize your spine during the movement.
  • Keep a slight bend in your knees and initiate the movement by pushing your hips back, similar to a hip hinge
  • Keep your back straight through the movement.
  • Continue to hinge at the hips until your upper body is parallel to the ground or slightly lower. Feel a stretch in your hamstrings.
  • Drive through your hips and return to the upright position.

Modifications: bodyweight

Barbell row

Targets: Upper back and mid-back muscles

barbell row for beginner back workout
barbell row for beginner back workout
  • Stand with your feet shoulder-width apart, knees slightly bent, and core engaged.
  • Grab the barbell with an overhand grip, hands slightly wider than shoulder-width. Your shoulders should be directly above the bar.
  • Bend at your hips and knees, hinging forward while keeping your back straight and core engaged. Think about pushing your hips back as you squat down.
  • Lower the barbell towards the ground, keeping your arms straight and shoulder blades slightly retracted. Let the bar travel close to your shins. This is your starting position.
  • Drive your heels into the floor and engage your lats (big muscles in your lower back) to pull the barbell towards your chest. Squeeze your shoulder blades together as you row.
  • Keep your elbows close to your body and avoid using your biceps to lift the weight. Think about pulling your elbows towards your hips, not upwards.
  • Aim for a mid-chest pull, bringing the bar roughly between your belly button and chest.
  • Slowly lower the barbell back down to the starting position under control, feeling a stretch in your lats. Maintain a flat back and engaged core throughout.

Modifications: Seated rows, dumbbell rows, Smith machine bent-over rows

Dumbbell rows

Targets: Upper back and mid-back muscles

woman doing dummbell rows
woman doing dummbell rows
  • Stand with your feet hip-width apart, knees slightly bent, and core engaged. Hold a dumbbell in each hand, arms hanging naturally at your sides.
  • Keep your back straight and core engaged with a slight bend at your hips. 
  • Keep your arms extended straight down with a neutral grip (palms facing each other).
  • As you lean forward, row one dumbbell up towards your hip, keeping your elbow close to your body. Imagine squeezing your shoulder blade back and together.
  • Focus on pulling with your lats, not your biceps.
  • Slowly lower the dumbbell back down to the starting position, feeling a stretch in your lats. Keep your core engaged and back straight throughout the movement.
  • Repeat the same movement with the other dumbbell, maintaining proper form.

Modifications: Seated rows, chest-supported rows.

Cable pullover

Targets: Lats and rear delts

standing cable pullover
woman doing standing cable pullovers
  • Sit or stand leaning on a bench facing away from a cable machine with a rope attachment set about head height.
  • Lean forward slightly, grabbing the handle with a neutral grip. Keep your core engaged and back straight.
  • Extend your arms overhead, maintaining slight tension in the cable. This is your starting position.
  • Keeping your arms straight, slowly lower the bar/rope down towards your thighs, squeezing your lats as you go.
  • Feel a stretch in your lats and chest at the bottom.
  • Slowly press the bar/rope back up to the starting position, focusing on engaging your lats.

Modifications: Dumbbell or bodyweight pullovers.

Looking for more back workouts? Try these:

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