Beginner Back Build Muscle Workout — No Equipment

Beginner bodyweight back workout to build muscle strength and endurance. No equipment needed, focus on proper form and control.

Level: beginner · Muscle group: back · Equipment: none · Duration: 30 min

Exercise Breakdown (8 exercises)

  1. 1. Inchworm
    2 sets · 8-10 reps · 60s rest
  2. 2. Supermans
    3 sets · 15 reps · 60s rest
  3. 3. Bird Dog
    3 sets · 10 (each side) reps · 60s rest
  4. 4. Prone Cobra
    3 sets · 15 reps · 60s rest
  5. 5. Dumbbell Pullovers (using bodyweight as resistance)
    3 sets · 15 reps · 60s rest
  6. 6. Bodyweight Rows (using a sturdy table or counter)
    3 sets · 12-15 reps · 60s rest
  7. 7. Plank
    3 sets · 30-45s reps · 60s rest
  8. 8. Cat-Cow Stretch
    2 sets · 10 reps · 60s rest

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