Best Beginner Back Workouts With Pull Up Bar

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About

This workout is designed for beginners looking to strengthen their back muscles using a pull-up bar.

Pull-up bars enable exercises such as pull-ups, chin-ups, and elevated leg raises to target various muscle groups effectively.

The exercises emphasize fundamental yet challenging movements appropriate for individuals with under one year of fitness experience, incorporating lighter weights or body weight to facilitate learning proper techniques.

The back muscles are located in the upper torso and play a significant role in pulling and supporting shoulder motions, targeted through exercises like rows and pull-ups.

By following this regimen, beginners can build a solid foundation to enhance strength and endurance progressively.

Workout 1

Back, Trapezius

The 5 Best Beginner Back Exercises with Pull Up Bar

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Loop Band Pull Up
SETS LOGGED
100,969
Back Strength
50 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Pull Up is a great exercise that strengthens your back and helps you work towards doing full Pull Ups. Using a loop band gives support, making it easier as you approach the bar while building strength.
How to do it
The Loop Band Pull Up is a great exercise that strengthens your back and helps you work towards doing full Pull Ups. Using a loop band gives support, making it easier as you approach the bar while building strength.
Sets, Reps, Weight
1
4reps
2
4reps
3
4reps
Full Video & Instructions
2. Loop Band Chin Up
SETS LOGGED
50,902
Back Strength
84 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Chin Up is a beginner-friendly exercise that uses a resistance band on a pull-up bar to help you with chin-ups. It assists in lifting some of your body weight, making it easier to build upper body strength.
How to do it
The Loop Band Chin Up is a beginner-friendly exercise that uses a resistance band on a pull-up bar to help you with chin-ups. It assists in lifting some of your body weight, making it easier to build upper body strength.
Sets, Reps, Weight
1
4reps
2
4reps
3
4reps
Full Video & Instructions
3. Loop Band Negative Pull Up
SETS LOGGED
33,285
Back Strength
57 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Negative Pull Up is a modified version of the Negative Chin Up, using a wider grip to help strengthen your lats, biceps, and shoulders. The loop band offers support, letting you lower yourself slowly to improve muscle endurance and strength.
How to do it
The Loop Band Negative Pull Up is a modified version of the Negative Chin Up, using a wider grip to help strengthen your lats, biceps, and shoulders. The loop band offers support, letting you lower yourself slowly to improve muscle endurance and strength.
Full Video & Instructions
4. Loop Band Negative Chin Up
SETS LOGGED
22,114
Back Strength
60 mScore
Back
Loop Bands
Pull Up Bar
The Loop Band Negative Chin Up is an exercise that helps you strengthen your upper body by focusing on the lowering part of a chin-up. Using a resistance band, you can practice controlled descents, which build muscle in your arms and back, making it easier to do chin-ups without assistance.
How to do it
The Loop Band Negative Chin Up is an exercise that helps you strengthen your upper body by focusing on the lowering part of a chin-up. Using a resistance band, you can practice controlled descents, which build muscle in your arms and back, making it easier to do chin-ups without assistance.
Full Video & Instructions
5. Scapular Pull Up
SETS LOGGED
246,127
Trapezius Strength
48 mScore
Trapezius
Pull Up Bar
The Scapular Pull Up is a bodyweight exercise that strengthens your shoulder stability and works on pulling your shoulder blades together. It helps improve your upper back strength and posture without lifting your body high like regular pull-ups.
How to do it
The Scapular Pull Up is a bodyweight exercise that strengthens your shoulder stability and works on pulling your shoulder blades together. It helps improve your upper back strength and posture without lifting your body high like regular pull-ups.
Sets, Reps, Weight
1
6reps
2
6reps
3
6reps
Full Video & Instructions