Next in our series of beginner workouts we will provide guidance for a back workout that will help transform the way you look in 2026. Before we get started on building your back we will touch on the essential golden rules necessary to prevent injury when starting.
5 Beginner Golden Rules to Follow
In addition to planning ahead as mentioned here: The Secret of Fitness Success: Why Planning Ahead Is A MUST the below tips will help you get be set up for success before you start your workout.
- Warm-up first: Spend the first 5-10 minutes of your time getting your blood flowing whether it’s light cardio or stretching to get your muscles ready for your lift.
- Prioritize form over weight: you may show up ready to hit a personal record but this may come at the cost of your health if you aren’t using the correct form. Focus on doing movements correctly and comfortably before moving up in weight.
- Rest Periods: One of the most crucial parts of exercising is appropriate rest in between sets. This allows your nervous system to recover before your next set for full exertion.
- Frequency: A common rule of thumb is hitting each body part 2 times per week. Many people utilize a push-pull-leg workout split which hits each body part twice with a built in rest day.
2026 Beginner Back Workout
| Exercise | Primary Muscles | Sets/Reps | Why it’s essential |
| 1. Lat Pulldowns | Lats (Width) | 3 x 10–12 | Builds the foundation for pull-ups later on. |
| 2. Seated Cable Row | Mid-Back (Thickness) | 3 x 10–12 | Teaches you how to retract your shoulder blades. |
| 3. Chest-Supported Row | Upper Back & Rear Delts | 3 x 12 | Taking the legs out of it forces the back to do the work. |
| 4. Face Pulls | Rear Delts & Posture | 2 x 15 | Great for shoulder health and “opening” the chest. |
| 5. Back Extensions | Lower Back | 2 x 12–15 | Strengthens the “spinal erectors” for core stability. |
Category: Fitness
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