Top 10 Back Exercises for Beginners

Sometimes, the thought of starting at a gym is a little intimidating. We see these super fit individuals pumping iron, and here we are just starting out and barely knowing what we are doing. Don’t let anyone intimidate you. Today I am going to share a fabulous back workout than anyone can do.

If you are a beginner, or haven’t worked out in a while, then this is a great start for you. These exercises are super simple and you start as light or as heavy as your body requires. Please do not over-do the weight pounds when you first start as this can result in injury, hindering your progress, or even permanently injuring a body part. Always start light and work your way up.


Here’s how to Deadlift with proper form:

  1. Stand with your mid-foot under the barbell
  2. Bend over and grab the bar with a shoulder-width grip
  3. Bend your knees until your shins touch the bar
  4. Lift your chest up and straighten your lower back
  5. Take a big breath, hold it, and stand up with the weight

Weighted Pullup

Here’s how to do Pullups with proper form:

  1. Grab the pullup bar with your palms down (shoulder-width grip)
  2. Hang to the pullup-bar with straight arms and your legs off the floor
  3. Pull yourself up by pulling your elbows down to the floor
  4. Go all the way up until your chin passes the be bar
  5. Lower yourself until your arms are straight

Dumbbell Romanian Deadlift

1. Hold dumbbells in front of your thighs                                                                                      2. push your hips back, and lower for 5 seconds.                                                                          3. When they’re below your knees, thrust your hips forward and return to the starting position.

Incline Dumbbell Row

  1. Using a neutral grip, lean into an incline bench.
  2. Take a dumbbell in each hand with a neutral grip, beginning with the arms straight. This will be your starting position.
  3. Retract the shoulder blades and flex the elbows to row the dumbbells to your side.
  4. Pause at the top of the motion, and then return to the starting position.

Alternating Dumbbell Row

1.Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor.                                                                                                               2. Your feet should be shoulder-width apart, and your lower back should be naturally arched.                                                                                                                                                   3. Let the dumbbells hang at arm’s length from your shoulders, your palms facing each other.                                                                                                                                                      4. Without moving your torso, lift one dumbbell to your side and slowly lower it. Then repeat with your other arm.

Inverted Row

  1. Position a bar in a rack to about waist height. You can also use a smith machine.
  2. Take a wider than shoulder width grip on the bar and position yourself hanging underneath the bar. Your body should be straight with your heels on the ground with your arms fully extended. This will be your starting position.
  3. Begin by flexing the elbow, pulling your chest towards the bar. Retract your shoulder blades as you perform the movement.
  4. Pause at the top of the motion, and return yourself to the start position.
  5. Repeat for the desired number of repetitions.

Barbell Back Squat

  1. Take the bar out of the rack with it resting on your rear shoulder muscles.
  2.  Take two big steps back and stand with your feet roughly shoulder-width apart, toes pointing slightly out.
  3. Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then “sit” back and down as if you’re aiming for a chair.
  4. Descend until your hip crease is below your knee. Keep your weight on your heels as you drive back up.

Lying Lateral Raise

  1. While holding a dumbbell in each hand, lay with your chest down on a slightly inclined (around 15 degrees when measured from the floor) adjustable bench.
  2. Position the palms of the hands in a neutral manner (palms facing your torso) as you keep the arms extended with the elbows slightly bent. This will be your starting position.
  3. Now raise the arms to the side until your elbows are at shoulder height and your arms are roughly parallel to the floor as you exhale. Tip: Maintain your arms perpendicular to the torso while keeping them extended throughout the movement. Also, keep the contraction at the top for a second.
  4. Slowly lower the dumbbells to the starting position as you inhale.
  5. Repeat for the recommended amount of repetitions and then switch to the other arm.

Back Extension

  1. Lie face down on a hyperextension bench, tucking your ankles securely under the footpads.
  2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
  3. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
  4. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip:Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
  5. Slowly raise your torso back to the initial position as you inhale.

Seated Cable Row

1. Attach any handle you feel like using at this point in the program, position yourself on the machine with your feet braced and your torso either upright or leaning back slightly, and pull the handle to your lower chest or upper abdomen.

Be sure to complete each rep with a full contraction of your upper-back muscles, return to the starting position, and repeat.

As mentioned above, start slowly and do not over exert yourself when starting out.


Leave a Reply

Up ↑

%d bloggers like this: