Beginner Back Workout Program
latissimus dorsi (lats), rhomboids, trapezius (traps), and erector spinae
Back Muscles Targeted
- Primary Muscles
- Secondary Muscles
Beginner Back Workout Routine
1. Superman (Bodyweight)
- Target Muscles
- Equipment Needed
- Reps & Sets
- Pro Tip
- Common Mistakes
2. Dumbbell Bent-Over Rows
- Target Muscles
- Equipment Needed
- Reps & Sets
- Pro Tip
- Common Mistakes
3. Bird-Dog (Bodyweight)
- Target Muscles
- Equipment Needed
- Reps & Sets
- Pro Tip
- Common Mistakes
4. Single-Arm Dumbbell Row
- Target Muscles
- Equipment Needed
- Reps & Sets
- Pro Tip
- Common Mistakes
5. Back Extensions (Bodyweight)
- Target Muscles
- Equzpment Needed
- Reps & Sets
- Pro Tip
- Common Mistakes
Program Structure
- Frequency
- Rest Time