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Gym workouts

Back workout (gym)

Vertical pulls, horizontal pulls and the small muscles of the upper back, then the lower back to finish.

45 minBeginner8 movesPull-up bar · A band · A cable machine · A dumbbell · A bench or boxBack · Shoulders · Glutes
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Scapular pull-up8 reps
    Intermediate · Back, Shoulders, Forearms · 3D demoOr band pull-apartsEasier: Assisted pull-up (machine)Harder: Pull-up
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row

Main sets

Rest 60–90 s

  1. Lat pulldown3 sets of 10
    Beginner · Back, Biceps, Shoulders · 3D demoHarder: Pull-up
  2. Seated cable row3 sets of 10
    Beginner · Back, Biceps, Shoulders · 3D demoHarder: Supported single-arm dumbbell row
  3. Supported single-arm dumbbell row3 sets of 10 each side
    Intermediate · Back, Biceps, Shoulders · 3D demoEasier: Incline ring rowHarder: Bent-over barbell row
  4. Face pull3 sets of 15
    Intermediate · Shoulders, Back · 3D demoEasier: Prone Y-T-W raisesHarder: Barbell rear-delt row
  5. Back extension on a 45-degree bench2 sets of 12
    Intermediate · Back, Glutes, Hamstrings · 3D demoEasier: Ball back extensionHarder: Horizontal back extension (hyperextension, Roman chair)
  6. Dumbbell Shrug2 sets of 12
    Beginner · Back · 3D demoHarder: Middle Back Shrug

Tips

  • Lead every pull with the elbow, not the hand.
  • Build toward pull-ups with the pull-up progression workout.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Find more moves like these

More gym workouts

Barbell strength workout

A classic barbell strength session: back squat, bench press, rows, overhead press and deadlift.

50 minIntermediate8 movesA band, A barbell

Leg day workout (gym)

A gym leg day: back squats, leg press, leg curls, Bulgarian split squats, leg extensions and calf raises.

55 minIntermediate9 movesA wall, A barbell

Chest workout (gym)

A gym chest workout: bench press, incline dumbbell press, cable flyes, dips and a push-up finisher.

45 minIntermediate7 movesA band, A barbell

Questions people ask

How long does the back workout (gym) take?

About 45 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Pull-up bar, A band, A cable machine, A dumbbell, A bench or box. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 5 of its 8 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.