60 Minutes Beginner Back Workout with No Equipment
A 60 minutes muscle building workout targeting your back using no equipment equipment. 5 exercises, 19 total sets, designed for beginner lifters.
60 Minutes
Duration
19
Total Sets
8-12 reps
Rep Range
~798
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set a bar at waist height, hang underneath it with arms extended and body straight.
- Pull your chest to the bar by driving your elbows down and back.
- Squeeze your shoulder blades together hard at the top for a one-second hold.
Grip the bar slightly wider than shoulder-width with palms facing away.
Form cues
- Grip the bar slightly wider than shoulder-width with palms facing away.
- Start from a dead hang with arms fully extended and shoulders packed.
- Initiate the pull by depressing your shoulder blades — imagine pulling the bar toward your chest.
Hang from a pull-up bar with a shoulder-width overhand grip and arms fully straight.
Form cues
- Hang from a pull-up bar with a shoulder-width overhand grip and arms fully straight.
- Without bending your elbows, pull your shoulder blades down and together.
- Your body should rise two to three inches — the movement is entirely in the scapulae.
Grip the bar at shoulder-width with palms facing you.
Form cues
- Grip the bar at shoulder-width with palms facing you.
- Start from a full dead hang with arms extended.
- Pull your chin over the bar by driving your elbows down toward your hips.
Finish strong — take the last set close to failure.
Form cues
- Lie face down with legs straight and hands behind your head or at your sides.
- Squeeze your glutes and lift your chest off the floor using your back muscles.
- Hold the top position for a one-count squeeze before lowering.
Why This Workout Works
This workout is built around the principles of muscle building training. Use moderate loads (65-80% of your 1RM) with controlled eccentrics and full range of motion. Prioritize progressive overload by adding reps before adding weight. Train each muscle group 2x per week with 10-20 hard sets per muscle per week.
Training Parameters
- Rep Range: 8-12 reps — the hypertrophy sweet spot for maximum muscle growth
- Rest Periods: 60-90 seconds — long enough for quality reps, short enough for metabolic stress
- Sets Per Exercise: 3-4 sets — optimized for muscle building
Back Training Tips
- *Initiate every pull by squeezing your shoulder blades together — think about pulling with your elbows, not your hands.
- *Use straps on heavy rows so grip fatigue does not limit back development.
- *Include both vertical pulls (pulldowns, pull-ups) and horizontal pulls (rows) in your program.
Get this back workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum muscle building results.