5 Effective Back Exercises At The Gym For Beginners

Build your back with back exercises at the gym

Table of Contents

What are the top back exercises at the gym?

There are numerous exercises to start with but what are the best back exercises for beginners? When I began to go to the gym, I was clueless because I didn’t have a proper plan. I am here to help you with good back exercises in the gym. You can include it in your routine as you like. Let’s get those back gains.

1. Bent Over Row With Barbell

It is one of the best exercises for the back. Bent-over rowing back exercise targets the whole upper and lower back. This was my first back exercise when I began to go to the gym. Gradually I started to feel the pump, which has become one of my best back exercises at the gym.

What to focus on while performing the bent over row with barbell exercise?

Your back should be straight while performing this exercise.

When you pull the weight up I must say you should hold the weight up for 1 second and then slowly lower the weight. It will help you build mind-muscle connections as well. It is a good way to improve your form and strength.

2. Lat Pulldown Exercise

Lat pulldown exercise for beginners in gym

The second exercise which I am gonna talk about is the lat pull down. It was my second exercise at the gym. This exercise is so effective to develop your back’s biggest muscle i.e Latissimus Dorci muscle(known as Lats). But I have seen people performing this exercise quite wrong.

What to focus on while performing the lat pulldown exercise?

Your back should not arch while performing this exercise.

The bar should not be pulled too far. It should come to your chin and feel the stretch when the bar goes back up.

Do not use the momentum, perform it with control and do not rush.

When you will pull down the weight, hold the weight for one second and slowly go back to the starting position. When you are about to reach the starting position, feel the stretch of your lats. It is one of the best back exercises for bigger lats.

3. Seated Row Cable Back Exercise

cable seated row exercise for beginners — Seated row cable exercise for beginners

The seated row is one of my favorite exercises to perform on machines and on cable in the gym. It is the one exercise in which I really felt my back being developed. For beginners, I would really suggest this exercise for max back gains. It also targets your Latissimus Dorci muscles. The seated row cable exercise for the back will help in better back definition and a strong upper back.

What to focus on while performing the seated row exercise?

Your back should not be rounded while performing it.

Elbows should be close to your body while pulling the weight.

Do a full range of motions.

Avoid using rapid movements, each rep should be slow and controlled. Sit straight and pull the weight without moving your torso.

When you pull the weight, hold the weight for one second and go back to the starting position controlling the weight. It will maximize your back gains. The seated row is one of my best back exercises at the gym.

What are the best back exercises with dumbbells you can perform at home as well?

4. Dumbbell Pullover Exercise

It is one of the top chest exercises and back exercises for the upper back and lats. You can perform this exercise at home as well. You will need a dumbbell and a bench. One of the best exercises with dumbells to target different muscle groups. A Dumbbell pullover is a great exercise for muscle endurance and hypertrophy, depending on the rep range you choose. Also, It is a spine-stable position exercise to perform.

What to focus on while performing the dumbbell pullover exercise?

Use a flat bench and an appropriate dumbbell.

When you lay back on the bench then check your head and hip are on the bench. If it is not, then it may cause an injury. So better to be in a good position to start the exercise.

This exercise requires good shoulder mobility so if you have some shoulder issues then do not perform this exercise.

You can do shoulder exercises for better shoulder mobility and any shoulder impingement.

5. One-Arm Dumbbell Row

You can perform this one of the amazing back exercises with dumbbells at home as well. If you are unable to perform back exercises and not able to balance with both hands. If you have muscle strength imbalances. You should use this single-arm back exercise to focus on imbalances.

What to focus on while performing one arm dumbbell row exercise?

Do not ego lift and form is so important to perform this exercise.

Focus on pulling the weight up with your elbow rather than your hand to place the most stress on your back muscles as opposed to your biceps and shoulders.

Make sure to slant the dumbbell rather than rowing it straight up.

Aim to squeeze your shoulder blades together as you row the dumbbell toward yourself.

How to start your workout?

Most Important thing to look for while doing all these exercises is doing the exercise with the proper form.

And to not get injured, You should start by stretching. Dynamic stretching is a good way to warm your body and your rotator cuffs. Once your body is all warmed up with good dynamic stretching then start your workout. It will prevent you from getting injured.

Do not ego lift, I have seen people getting injured. If you can’t even lift the weight then you won’t able to develop muscles. You can grow at a good rate if you do all the exercises with proper form and weight you can actually lift.

One more thing to do is to progressive overload. You should always look to increase the weight while you lift. Try to reach the failure in the last 2-3 reps.