Best Beginner Chest And Back Workouts With Barbells

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About

Barbells are a staple tool in fitness programs due to their versatility and effectiveness in promoting strength and hypertrophy.

Beginner-friendly exercises focus on simplicity, safety, and learning proper technique, making them suitable for individuals with less than a year of experience.

The pectoral muscles, found on the front torso, are activated during horizontal press movements.

The back muscles, located on the upper posterior torso, are engaged during pulling motions like rows.

This workout combines training for pectoral and back muscles, ensuring a balanced emphasis on both anterior and posterior kinetic chain components.

Workout 1

Back

The 7 Best Beginner Chest and Back Exercises with Barbells

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

1. Bent Over Barbell Row
SETS LOGGED
3,003,534
Back Strength
96 mScore
Back
Barbells
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.
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, Weight
1
8reps
45lbs
2
8reps
45lbs
3
8reps
45lbs
Full Video & Instructions
2. Australian Chin Up
SETS LOGGED
517,270
Back Strength
55 mScore
Back
Barbells
Squat Rack
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.
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, Weight
1
6reps
2
6reps
3
6reps
Full Video & Instructions
3. Reverse Grip Barbell Bent Over Row
SETS LOGGED
886,098
Back Strength
79 mScore
Back
Barbells
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.
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, Weight
1
8reps
35lbs
2
8reps
35lbs
3
8reps
35lbs
Full Video & Instructions
4. Inverted Row
SETS LOGGED
318,451
Back Strength
85 mScore
Back
Barbells
Smith Machine
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.
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, Weight
1
7reps
2
7reps
3
7reps
Full Video & Instructions
5. Landmine Row
SETS LOGGED
593,522
Back Strength
90 mScore
Back
Barbells
Landmine
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.
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, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
6. Single Arm Landmine Row
SETS LOGGED
247,726
Back Strength
80 mScore
Back
Barbells
Landmine
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.
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, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
7. Meadow Landmine Row
SETS LOGGED
41,297
Back Strength
75 mScore
Back
Landmine
Barbells
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.
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, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions