Best Beginner Back Workouts For Women
About
This workout is designed to help beginners, defined as individuals with less than one year of training experience, engage in effective back exercises that prioritize safety while promoting progress.
It incorporates user-friendly equipment and simplifies techniques to lower injury risk, providing an accessible starting point.
The exercises target the back muscles—critical for pulling and shoulder-supporting movements—with popular options like rows, pull-ups, and lat pull-downs.
Program intensity is tailored for women with general considerations based on an average individual height of 5'5", weight of 140 lbs, and age of 34 years; however, participants are encouraged to adjust based on personal ability for optimal results.
This regimen seamlessly aligns with gender-specific preferences while remaining effective for overall fitness progress.
Workout 1
Back, Lower Back
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Generate My PlanWorkout 2
Back, Lower Back
Bent Over Barbell Row
15reps25lbs25reps25lbs35reps25lbs45reps25lbs55reps25lbs
Australian Chin Up
18reps28reps38reps48reps
Hammerstrength High Row
110reps22.5lbs210reps22.5lbs310reps22.5lbs
Dumbbell Shrug
112reps10lbs212reps10lbs
Hammerstrength Shrug
112reps30lbs212reps30lbs312reps30lbs
Stiff-Legged Barbell Good Morning
110reps25lbs210reps25lbs310reps25lbs
Workout 3
Back, Lower Back
Kettlebell Row
15reps35lbs25reps35lbs35reps35lbs45reps35lbs55reps35lbs
Dumbbell Row
18reps10lbs28reps10lbs38reps10lbs
Hammerstrength Iso Row
110reps25lbs210reps25lbs310reps25lbs
Machine Shoulder Shrug
112reps30lbs212reps30lbs
Dumbbell Upright Row
112reps10lbs212reps10lbs312reps10lbs
Superman
14reps24reps34reps44reps54reps
The 15 Best Beginner Back Exercises for Women
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. Cable Row
SETS LOGGED6,108,322Back Strength98 mScoreBack
Row CableThe Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
How to do it
The Cable Row is an exercise that strengthens your back, shoulders, and biceps. It uses a cable machine for proper positioning and resistance control, helping you build muscle and strength in your upper body.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs2. Dumbbell Row
SETS LOGGED8,648,581Back Strength99 mScoreBack
Dumbbells
Flat BenchThe Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.
How to do it
The Dumbbell Row is a great exercise that strengthens your back, shoulders, and biceps while also engaging your core for stability. You can do this exercise using a flat bench and dumbbells, making it accessible even with limited equipment.
Sets, Reps, Weight18reps15lbs28reps15lbs38reps15lbs3. Lat Pulldown
SETS LOGGED8,113,246Back Strength100 mScoreBack
Lat Pulldown CableThe Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
How to do it
The Lat Pulldown is a great exercise for strengthening your back, shoulders, and biceps. It's similar to a Pull Up but is more stable, making it easier for beginners to control the movement and adjust the resistance.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs4. Bent Over Barbell Row
SETS LOGGED3,003,534Back Strength96 mScoreBack
BarbellsThe Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.
How to do it
The Bent Over Barbell Row is an effective exercise for strengthening your back, shoulders, and arms. It uses a barbell for stability, helping you focus on building strength, making it a good introduction to more advanced lifting techniques.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs5. Hammerstrength High Row
SETS LOGGED1,357,345Back Strength95 mScoreBack
Hammerstrength (Leverage) Machine (all forms)The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.
How to do it
The Hammerstrength High Row is an exercise that strengthens your back muscles. It uses a machine to help stabilize your movement, making it easier to focus on lifting weights properly.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs6. Hammerstrength Iso Row
SETS LOGGED1,388,040Back Strength95 mScoreBackHammerstrength (Leverage) Machine (all forms)The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.
How to do it
The Hammerstrength Iso Row is a back exercise that uses a specialized machine for better support and focus on your movements. This machine provides stability, allowing you to concentrate more on the effort rather than balancing yourself.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs7. Machine Row
SETS LOGGED1,784,270Back Strength97 mScoreBack
Row MachineThe Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
How to do it
The Machine Row is a great exercise for working on your back muscles. Using a machine helps you maintain stability and control, making it perfect for beginners to practice the seated row technique.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs8. Smith Machine Bent Over Row
SETS LOGGED865,614Back Strength87 mScoreBack
Smith MachineThe Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
How to do it
The Smith Machine Bent Over Row is an exercise that targets the back muscles using a Smith Machine for added stability. It helps beginners improve their form and strength while performing the row movement.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs9. Back Extensions
SETS LOGGED3,608,448Lower Back Strength96 mScoreLower Back
Glute Ham Raise BenchBack extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
How to do it
Back extensions strengthen the lower back and improve core stability. This exercise helps build a strong foundation for your back muscles.
Sets, Reps, Weight17reps27reps37reps10. Stiff-Legged Barbell Good Morning
SETS LOGGED1,887,732Lower Back Strength95 mScoreLower BackBarbells
Squat RackThe Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
How to do it
The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.
Sets, Reps, Weight18reps30lbs28reps30lbs38reps30lbs11. Superman
SETS LOGGED5,438,343Lower Back Strength100 mScoreLower BackThe Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
How to do it
The Superman exercise strengthens your lower back, glutes, and upper back. You lie on your stomach and lift your arms and legs off the ground together to engage these muscles.
Sets, Reps, Weight18reps28reps38reps12. Australian Chin Up
SETS LOGGED517,270Back Strength55 mScoreBackBarbellsSquat RackThe Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.
How to do it
The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.
Sets, Reps, Weight16reps26reps36reps13. Dumbbell Bent Over Row
SETS LOGGED4,165,923Back Strength97 mScoreBackDumbbellsThe Dumbbell Bent Over Row targets your back and biceps. Using dumbbells helps ensure both sides of your body are trained equally and adds difficulty, making it great for building strength and muscle in your back workouts.
How to do it
The Dumbbell Bent Over Row targets your back and biceps. Using dumbbells helps ensure both sides of your body are trained equally and adds difficulty, making it great for building strength and muscle in your back workouts.
Sets, Reps, Weight18reps12.5lbs28reps12.5lbs38reps12.5lbs14. TRX Row
SETS LOGGED439,300Back Strength45 mScoreBack
TRXThe TRX Row is a bodyweight exercise that strengthens your back. It uses a TRX strap to create instability and allows you to adjust resistance by moving your feet closer or farther from the anchor point.
How to do it
The TRX Row is a bodyweight exercise that strengthens your back. It uses a TRX strap to create instability and allows you to adjust resistance by moving your feet closer or farther from the anchor point.
Sets, Reps, Weight19reps29reps39reps15. Reverse Grip Pull Down
SETS LOGGED881,146Back Strength86 mScoreBackLat Pulldown CableThe Reverse Grip Pull Down is a back exercise that mainly works the lower lats and biceps. Using an underhand grip is gentler on your wrists and elbows, making it great for building strength and thickness in your back.
How to do it
The Reverse Grip Pull Down is a back exercise that mainly works the lower lats and biceps. Using an underhand grip is gentler on your wrists and elbows, making it great for building strength and thickness in your back.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs
Alternative Workouts
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Alternative Beginner Back Workouts
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