Best Beginner Back Workouts With Barbells
About
Barbells are a versatile and fundamental piece of equipment utilized in a variety of exercises due to their ability to support substantial weights effectively.
Designed with beginners in mind, this workout focuses on movements that are straightforward yet impactful, ideal for individuals with less than a year of training experience aiming to develop proper form and build strength progressively.
The designated exercises target the muscles of the back, emphasizing pulling motions and the muscle groups supporting shoulder movements, enhancing overall back functionality and strength.
Olympic-style techniques may be incorporated to ensure comprehensive muscle activation and promote progressive fitness development.
Workout 1
Back, Trapezius, Lower Back
Bent Over Barbell Row
14reps55lbs24reps55lbs34reps55lbs44reps55lbs54reps55lbs
Australian Chin Up
18reps28reps38reps48reps
Upright Row
110reps30lbs210reps30lbs310reps30lbs
Barbell Shrug
112reps55lbs212reps55lbs
Reverse Grip Barbell Bent Over Row
112reps30lbs212reps30lbs312reps30lbs
Stiff-Legged Barbell Good Morning
110reps30lbs210reps30lbs310reps30lbs
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Generate My PlanWorkout 2
Back, Trapezius, Lower Back
Bent Over Barbell Row
15reps55lbs25reps55lbs35reps55lbs45reps55lbs55reps55lbsAustralian Chin Up
18reps28reps38reps48reps
Barbell Behind The Back Shrug
110reps30lbs210reps30lbs310reps30lbs
Inverted Row
16reps26reps36repsUpright Row
112reps30lbs212reps30lbs312reps30lbsStiff-Legged Barbell Good Morning
110reps30lbs210reps30lbs310reps30lbs
The 11 Best Beginner Back Exercises with Barbells
Ranked By
Ranked based on Fitbod's internal data set of the most effective exercises. Learn More
1. 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, Weight18reps45lbs28reps45lbs38reps45lbs2. 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, Weight18reps35lbs28reps35lbs38reps35lbs3. 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, Weight16reps26reps36reps4. Reverse Grip Barbell Bent Over Row
SETS LOGGED886,098Back Strength79 mScoreBackBarbellsThe Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.
How to do it
The Reverse Grip Barbell Bent Over Row is a great exercise for beginners that works your back, biceps, and shoulders. By using a reverse grip, you can better target your biceps and engage different back muscles. Holding a barbell offers stability, allowing you to focus on lifting properly.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs5. Inverted Row
SETS LOGGED318,451Back Strength85 mScoreBackBarbells
Smith MachineThe Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
How to do it
The Inverted Row is a bodyweight exercise that strengthens your back while keeping your spine straight. It’s similar to a standard row but allows you to use your own body weight for added stability and support.
Sets, Reps, Weight17reps27reps37reps6. Landmine Row
SETS LOGGED593,522Back Strength90 mScoreBackBarbells
LandmineThe Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.
How to do it
The Landmine Row is a strength exercise that mainly works your back, shoulders, and biceps. It uses a landmine to create a unique movement, helping increase muscle mass and strength while varying your workout routine.
Sets, Reps, Weight18reps40lbs28reps40lbs38reps40lbs7. Single Arm Landmine Row
SETS LOGGED247,726Back Strength80 mScoreBackBarbellsLandmineThe Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.
How to do it
The Single Arm Landmine Row is an exercise that targets your back muscles. By using one arm at a time, you can focus on building strength evenly and improving stability.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs8. Meadow Landmine Row
SETS LOGGED41,297Back Strength75 mScoreBackLandmineBarbellsThe Meadow Landmine Row is a back exercise using a landmine attachment and dumbbell. It helps strengthen your upper back while allowing for independent movement of each side, ensuring balanced muscle development.
How to do it
The Meadow Landmine Row is a back exercise using a landmine attachment and dumbbell. It helps strengthen your upper back while allowing for independent movement of each side, ensuring balanced muscle development.
Sets, Reps, Weight18reps25lbs28reps25lbs38reps25lbs9. Upright Row
SETS LOGGED1,999,854Trapezius Strength85 mScoreTrapeziusBarbellsThe Upright Row is an exercise that mainly strengthens your shoulder muscles, particularly the trapezius. Using a barbell helps you focus on the movement without worrying about balance, making it an effective way to build strength for activities like Olympic lifts.
How to do it
The Upright Row is an exercise that mainly strengthens your shoulder muscles, particularly the trapezius. Using a barbell helps you focus on the movement without worrying about balance, making it an effective way to build strength for activities like Olympic lifts.
Sets, Reps, Weight18reps35lbs28reps35lbs38reps35lbs10. Barbell Shrug
SETS LOGGED1,111,797Trapezius Strength100 mScoreTrapeziusBarbellsThe Barbell Shrug is an exercise that targets your trapezius muscles, located in your upper back. Using a barbell helps you maintain stability, allowing you to focus on lifting your shoulders effectively.
How to do it
The Barbell Shrug is an exercise that targets your trapezius muscles, located in your upper back. Using a barbell helps you maintain stability, allowing you to focus on lifting your shoulders effectively.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs11. Barbell Behind The Back Shrug
SETS LOGGED117,301Trapezius Strength99 mScoreTrapeziusBarbellsThe Barbell Behind The Back Shrug is a targeted exercise for the trapezius muscles in your upper back. By holding the barbell behind you, it ensures your shoulders remain properly aligned during the movement.
How to do it
The Barbell Behind The Back Shrug is a targeted exercise for the trapezius muscles in your upper back. By holding the barbell behind you, it ensures your shoulders remain properly aligned during the movement.
Sets, Reps, Weight18reps60lbs28reps60lbs38reps60lbs
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