10 Best Back Exercises For Beginners

When you look at Hollywood's biggest men, like Arnold Schwarzenegger, John Cena, and Dwayne Johnson, you probably think they were born with huge arms, huge legs, toned abs, and huge backs. While genetics play a role, the truth is that everyone starts somewhere.

As a beginner, it can be tempting to stick to arm exercises alone to build your upper body. Let’s face it, who doesn’t want big biceps? But if you want your waist to look smaller (hello, V-tapers), your posture to improve, and your T-shirts to feel a little tighter (in a good way), consistent back exercises that target everything from your lats to your upper and lower traps to your lower back are a must.

So if you want to build a massive back like The Rock did JumanjiTo get rid of your bagels or simply get a stronger, more defined upper body, these 10 back exercises for beginners, created by Mike Krajewski, CSCS, owner of MK Fitness in Nashville, TN, will improve core strength, basic lifting skills and rapid muscle growth.

Back Exercises For Beginners

1. Pull-ups and Chin-ups

How To

1. Start by placing your hands on a chin-up bar with an overhand grip for pull-ups (as shown) or an underhand grip for chin-ups.
2. From the dead hang position, pull your body toward the bar until your chin clears the top line, being careful not to use momentum to swing your body.
3. Return to the starting position in a controlled manner.
4. This is 1 rep.
5. Complete 3 to 4 sets of 6 to 12 reps, resting 45 to 75 seconds between sets.

2. Trap-Bar Deadlift

How To

1. To start, find a trap bar or hex bar at the gym.
2. Step inside the hexagonal opening, then bend your knees and grab the handles on either side.
3. Keeping your chest up, tighten your abdominals and press your heels into the floor, stand up with the bar.
4. Lower in a controlled manner, maintaining your form.
5. This is 1 rep.
6. Do 3-4 sets of 6-10 reps, doing 60-75 reps between sets.

3. Single Arm Dumbbell Row

How To

1. Hold a dumbbell in your left hand.
2. Place your right knee and right hand on a flat bench, keeping your arm straight for support, making sure your upper body is parallel to the floor.
3. Hold a dumbbell in your left hand, pull the dumbbell up toward the side of your chest, then lower it slowly and with control.
4. This is 1 rep.
5. Complete 3 to 4 sets of 6 to 12 reps on each side, resting 45 to 75 seconds between sets.

4. TRX/Suspension Trainer Row

How To

1. To start, shorten the straps of a suspension exercise machine (such as a TRX) as much as possible.
2. Stand facing the anchor point.
3. Grasp the handles with a neutral grip and begin to walk your feet outward.
4. Keep your arms straight, palms facing down, and your torso tight.
5. Pull or row your body toward the anchor point, maintaining firm tension on the straps and squeezing all the muscles in your back toward your spine.
6. This is 1 rep.
7. Do 2 to 3 sets of 10 to 20 repetitions, resting 30 to 60 seconds between each set.

Related: The 50 Best Back Exercises of All Time

5. Cable Rear Delt Flyes

How To

1. To start, grab a cable machine and set the pulley slightly higher than shoulder height.
2. Grab the left hoop with your right hand, the right hoop with your left hand, and then pull a little so that both your arms are at your sides.
3. With strong, locked arms, pull the cables out and back until the cables are at the sides of your body and you finish the movement.
4. Pause, then return to the starting position, taking care to engage as many muscles in your back as possible.
5. This is 1 rep.
6. Complete 2 to 3 sets of 10 to 15 repetitions, resting 45 to 75 seconds between sets.

6. Straight Arm Cable Pull

How To

1. To start, set the cable machine to the highest setting with a straight bar.
2. Grab the bar with an overhand grip and step two steps away from the machine.
3. Lean your torso forward slightly and lock your arms.
4. Pull the bar straight down until it touches your thighs, then slowly lower it back to the starting position.
5. This is 1 rep.
6. Do 2 to 3 sets of 10 to 12 repetitions, resting 45 to 75 seconds between sets.

Pro Tip

Use your abs to stabilize yourself, but resist the urge to turn this exercise into a crunch.

7. Back Extension

How To

1. Initially, adjust the bench so that your thighs are flat on the cushions, but not so high that you cannot bend your hips freely.
2. Open your feet slightly outward, tuck your chin in throughout the movement, and roll your shoulders forward as you lean down as far as you can.
3. Contract your glutes as you move up until your spine is in a nice neutral position.
4. This is 1 rep.
5. Complete 3 to 4 sets of 10 to 20 repetitions, resting 45 to 75 seconds between sets.

8. Wide Grip Lat Pulldowns

How To

1. To start, sit on the cable pulldown machine and grab the wide grip bar.
2. With an overhand grip, place your hands slightly wider than shoulder-width apart.
3. Lean your torso back at a slight angle and keep your chest up as you pull the bar toward the top of your pecs.
4. Focus on squeezing your back muscles as you approach the bottom of the movement.
5. This is 1 rep.
6. Do 3 to 4 sets of 8 to 12 repetitions, resting 45 to 75 seconds between each set.

Pro Tip

Resist the urge to lean back and use your hips to complete the move. If this is the only way to lower the bar, switch to a lighter weight.

Related: The 30 Best Back Exercises of 2024

9. Barbell Bentover Row

How To

1. To start, grip the barbell with an overhand grip.
2. Lean your hips back and lower your torso until it is parallel to the floor.
3. Without moving your upper body, pull the bar toward your abdomen as your elbows move alongside your chest.
4. Squeeze your back muscles at the top of the movement, then lower with control.
5. This is 1 rep.
6. Do 3 to 4 sets of 6 to 10 repetitions, resting 45 to 75 seconds between sets.

10. Barbell Inverted Row

How To

1. To start, using a set of barbells placed on a Smith machine or squat rack, position the bar at approximately waist height.
2. Grasp the bar with a grip slightly wider than shoulder width apart.
3. Come under the bar and straighten your body completely from head to toe.
4. Flex your feet so that only your heels touch the floor.
5. Maintaining this straight posture, pull your body towards the bar, then lower it back down.
6. This is 1 rep.
7. Complete 3 to 4 sets of 10 to 15 repetitions, resting 45 to 75 seconds between each set.