The Best Beginner Back Workout Routine- 4 Exercises To Perform

This article is going to guide to the best beginner back workout routine, the idea behind this 4 exercises that you need to perform will give you a basic foundation to develop a strong back, you can add more exercises once you get this exercise well executed.

You will need to have a strong core but also your back if you want to lift heavy weights, specially in exercises like the squat, dead lift, military press. Like most of the bodybuilders or athletes even movie starts, when it comes to their backs been thick and strong they have to start somewhere. This is your starting point.

I hope you get great value from this article, if you decide to use this routine I would like to hear your comments below and how this improved your back, or just add a different challenge to your actual routine.


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The Back Anatomy

The back is composed of the next muscles that need to be target with the exercise you will be show below. The traps are usually muscles that most of the guys exercise on shoulder day.


The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

The upper fibers of the trapezius elevates the scapula and rotates it during abduction of the arm. The middle fibers retract the scapula and the lower fibers pull the scapula inferiorly.



Latissimus Dorsi

The latissimus dorsi originates from the lower part of the back, where it covers a wide area. Has a broad origin – arising from the spinous processes of T6-T12, iliac crest, thoracolumbar fascia and the inferior three ribs.

The fibers converge into a tendon that attaches to the intertubercular sulcus of the humerus. Extends, adducts and medially rotates the upper limb.


There are two rhomboid muscles – major and minor. The rhomboid minor is situated superiorly to the major.


Rhomboid Major

Originates from the spinous processes of T2-T5 . Attaches to the medial border of the scapula, between the scapula spine and inferior angle. Dorsal scapular nerve, Retracts and rotates the scapula.


Rhomboid Minor

Originates from the spinous processes of C7-T1 vertebrae. Attaches to the medial border of the scapula, at the level of the spine of scapula. Dorsal scapular nerve, Retracts and rotates the scapula.

To Add another body part to workout check the article for the 4 moves for  chest workout for beginners


Assisted Pull Ups

For beginner try to do pull ups can be a real challenge, specially you are trying to pull your body weight. Your arms and shoulder are not ready to perform this move the right way. You can see guys that do this can’t keep their body straight and curl their legs so they can get their face above the bars. Doing this will not engage your lats.

Most gyms have a pull up machine that has a pad where you can rest your knees and you can put the pin at a certain weight, but if you don’t see a machine like that use a strap and go to the cable machine just like the example below.

Set the pulleys high enough and make sure your face can get past the top of the bar, hold the position for a second and slowly lower your body until your lats are fully stretch. Repeat for reps.














Seated Cable  Row

For this exercise you will go to the seated cable row machine, or get a flat bench and set an attachment to one of the pulleys. Most gyms have the bar, but you can use a regular flat bar. Hold the bar straight with your arms parallel to the floor and make sure they are straight, and extended.

Bring the bar right to your abs and hold the position tight for a second, you will be working the trap and lower  past of your lats.













Bent over Row

This exercise can be perform with a barbell or you can use a smith machine, the pictures below show you how to do it on a cable machine and standing on top of a bench. You will stand on front of the bar and you will use a pronated grip (palms facing down). Move your torso forward ahead of the bar and bend your knees, keep your back straight until is still parallel to the floor.

Now keeping your elbows close to your body bring the back straight up until it is by your belly and hold that position for a second, squeeze your back muscles at the top of the move. Slowly bring the bar down and keep that position for a second and repeat for reps.












Cable Crossover

This will be your finisher move, stand in front of a cable machine and set the pulleys as high as you can, grab the handles of the cables going across your body and form an X . Bring the cables across your body and extend your arms wide.

Keep your back and head straight through the move and squeeze your back when you are fully extended, bring the cables across your body slowly and repeat for reps.














The first thing you need to do before every exercise, warm up specially your shoulders since they will be fully engage on every move. Now for every exercise to start use a weight that you will fail around 12 to 15 repetitions. As you are getting more comfortable with the moves add more weight and lower your repetitions.

The key is form with every move more that the actual weight you can lift. Take the last set of at least 2 exercises to failure meaning do as many reps as you can handle, and take 30 seconds rest in between sets. Take a minute rest in between exercises. You have 2 examples below of a workout routine, feel free to change the order of the exercises.

Your body will get use to the same workout after a period of time, keep your muscles guessing.


If you do this you will see progress, this is how you can start this workout routine. Also check this system that i review and i believe for a beginner can really give you a good foundation Click Here to get this system with $20 off.




Week 1


  1. Assisted Pull Ups            3 sets 12- 15 repetitions the last set take it to failure
  2. Seated cable Row          4 sets 12-15 repetitions
  3. Bent Over Row              4 sets 12-15 repetitions
  4. Cable Cross Over         3 sets 12-15 repetitions the last set take it to failure.

Week 2

  1. Bent Over Row                3 sets 12-15 repetitions the last one take it to failure
  2. Assisted Pull Ups            4 sets 12-15 repetitions
  3. Seated Cable Row          3 sets 12-15 repetitions the last one take it to failure
  4. Cable Cross Over           4 sets 12-15 repetitions.


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