9 Best Bigger Back Workout - Back Workout at Gym for Beginners

Back Workout at Gym for Beginners

If you're a beginner looking to do a back workout at the gym, here's a sample workout routine to get you started. This routine focuses on targeting the major muscles in your back and can help you develop strength and muscle definition.

9 Best Bigger Back Workout at Gym

Expert Advice

Focus on squeezing your shoulder blades together as you pull the cable down. Avoid using momentum or leaning back excessively during the movement.

How to do Cable lat Pulldown

1- Sit facing the cable machine with your knees positioned under the pads and your feet flat on the floor.

2- Grasp the cable bar with an overhand grip, wider than shoulder-width apart.

3- Pull the bar down towards your chest, leading with your elbows and squeezing your shoulder blades together.

4- Pause for a moment at the bottom of the movement, then slowly release the bar back up to the starting position.

5- Repeat for the desired number of repetitions.

Expert Advice

Focus on squeezing your shoulder blades together as you perform the row. This will help ensure you're targeting the correct muscles in your back.

How to do Barbell Bent-Over Row

1- Stand upright while holding a barbell with a pronated grip (palms facing down).

2- Bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.

3- Pull the barbell towards your lower chest, squeezing your shoulder blades together.

4- Lower the barbell back down to the starting position while inhaling.

5- Repeat for the desired number of repetitions.

Expert Advice

Maintain a strong and stable core throughout the exercise. Avoid excessive swinging or using momentum to lift the dumbbells.

How to do Dumbbell Bent-Over Reverse Row

1- Stand with your feet hip-width apart, holding a dumbbell in each hand with a neutral grip (palms facing each other).

2- Hinge forward at the hips, keeping your back straight and core engaged.

3- Pull the dumbbells towards your chest, leading with your elbows and squeezing your shoulder blades together. 

4- Slowly lower the dumbbells back to the starting positionband repeat for the desired number of repetitions.

Expert Advice

Focus on squeezing your shoulder blades together as you perform the shrug. This will help target and engage your trapezius muscles effectively.

How to do Dumbbell Shrug

1- Stand upright with a dumbbell in each hand, arms fully extended by your sides, palms facing your body.

2- Elevate your shoulders as high as possible while keeping your arms straight.

3- Hold the contraction for a brief pause, then lower the dumbbells back to the starting position.

4- Repeat for the desired number of repetitions.

Expert Advice

Focus on keeping your back straight and your core engaged throughout the exercise. Avoid using momentum to lift the dumbbells and instead, focus on squeezing your shoulder blades together to target the correct muscles.

How to do Dumbbell Bent-Over Row on Bench

1- Place one knee and one hand on a flat bench, with your back parallel to the ground.

2- Hold a dumbbell in your other hand, with your arm fully extended and hanging straight down.

3- Pull the dumbbell up towards your chest, keeping your elbow close to your body and squeezing your shoulder blade. 

4- Lower the dumbbell back down to the starting position.

5- Repeat for the desired number of repetitions and then switch sides.

Expert Advice

Focus on maintaining proper posture throughout the exercise. Keep your back straight and avoid rounding your shoulders.

How to do Lever Seated Row

1- Sit on a leverage machine with your knees bent and your feet flat on the footrests.

2- Grasp the handles with an overhand grip, palms facing down.

3- Sit upright and pull the handles towards your torso, squeezing your shoulder blades together.

4- Slowly release the handles back to the starting position and repeat for the desired number of repetitions.

Expert Advice

Maintain a tall posture and avoid rounding your shoulders. Focus on pulling with your back muscles rather than using your arms.

How to do Cable Seated Row

1- Sit on a cable row machine with your feet against the footrests and grasp the handle with both hands.

2- Sit upright and pull the handle towards your abdomen, squeezing your shoulder blades together.

3- Slowly extend your arms back to the starting position and repeat.

Expert Advice

Maintain a neutral spine and avoid rounding your back during the exercise. Focus on pulling your shoulder blades back and down as you lift the dumbbells.

How to do Dumbbell Bent-Over Row

1- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with your palms facing your body.

2- Bend your knees slightly and hinge forward at the hips, keeping your back straight and your core engaged.

3- Pull the dumbbells up towards your chest, squeezing your shoulder blades together.

4- Lower the dumbbells back down to the starting position.

5- Repeat for the desired number of repetitions.

Expert Advice

Maintain proper form and avoid swinging or using momentum to perform the exercise. Focus on engaging your back muscles and controlling the movement throughout.

How to do Pull-up

1- Stand underneath a pull-up bar with your palms facing away from you and your hands slightly wider than shoulder-width apart.

2- Jump up or use a step to reach the starting position with your arms fully extended.

3- Engage your back muscles and pull your body up towards the bar, keeping your elbows close to your sides.

4- Pause at the top of the movement, then slowly lower yourself back down to the starting position.

5- Repeat for the desired number of repetitions.