6 Back Workouts – Best Exercises for Beginners at the Gym

back workouts

It’s important to grow your back for strength and to look bigger up top. Here are 6 Beginner Back Workouts to Do at the Gym.

Be sure to pick only 2-4 of these exercises for your next back workout because doing all 6 is too much.

Also, keep in mind that the rep ranges for these workouts are meant to take you near failure in each set.

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Let’s dive into the back workouts!

Lat Pull Downs

lat pull downs beginner back workout

Choose a comfortable weight and feel the stretch. You really want to squeeze your back when you pull down and extend your lats on the way up.

These are very effective using close grip and reverse grip too

(5 sets) (12-15 reps) (30 sec rest)

Pull Ups

best back workout for beginners

The most effective back workout of all time. If you can’t do them at first that’s okay, but practice. Do 2 pull ups every 30 seconds or whatever you think you can do. Slowly you will be able to do 10 in a row.

It’s definitely worth every pull up for potential growth

(5 sets) (12 reps) (30 sec rest)

Seated Cable Row

cable row back workout

Great workout for the middle of your back. Keep your elbows tucked in to your sides. Puff out your chest and squeeze when you pull. Don’t sway your body too much or you will hurt your lower back.

(5 sets) (12-15 reps) (30 sec rest)

Bent Over Barbell Lift

Bent Over Barbell Lift

These are really effective as long as you do them properly. If you don’t, it can really hurt your lower back because you are bending over with heavy free weights.

Bend your knees and bend over as much as you can. Make sure you keep your back straight throughout the whole workout.

(3 sets) (15 reps) (1 min rest)

Machine Row

machine back workouts

Every gym has a different version of this, but they all do the same thing. This can help you get single-sided muscle work. Every day at the gym should include at least one workout with single sided lifts. Warm up with both arms and then switch off left and right.

(5 sets) (12 reps each arm) (30 sec rest)

Single Arm Dumbbell Row

beginner back workouts

Grab a bench, and place one knee and one hand on it. Your back should be parallel with the bench. Use the other arm to lift the dumbbell and squeeze your lats at the top.

You also want to keep your elbows to your side as much as possible for a better contraction

(3 sets) (12 reps each arm) (30 sec rest)


There you have it. Six fundamental beginner back workouts you can do at the gym. Take your time and learn how to do them properly.

If you have any questions or comments leave them down below! Thanks for reading!

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