Top 5 Pullbacks Exercises for Beginners

A pullback is a weightlifting exercise that primarily works the back muscles. It is a basic exercise that can be used as strength training to build strength and muscle mass in the back and improve overall fitness. Many different types of pullbacks can be performed, but all variations work the same muscles.

The muscles primarily worked by pullbacks include the latissimus dorsi, rhomboids, teres major and minor, trapezius, triceps brachii, and biceps brachii. The back muscles are responsible for many important functions in the human body, including posture and movement of the arms. They are also vital for an individual’s overall health.

In a pullback, you pull the cable toward your body. But if you’re sitting at an incline while doing so, it shifts the focus to your rear delts and upper back instead of your lats. Pullbacks are simple yet very effective; they target the lats, a key muscle for building a V-taper. They also target the biceps as well as your shoulders and back.

To avoid injury, it is important to exercise this area regularly. The pullback is similar to the row but with a few key differences. The pullback is performed by grasping a barbell, dumbbells, or cables in the hands with an overhand grip; the arms extended behind the body, and the shoulders are drawn back slightly.

The torso is kept erect throughout the movement, and the elbows go straight back towards the buttocks. Safety is paramount when performing this, especially for those who have just begun their strength training. This exercise is best performed using low weight high repetitions to build strength and endurance in the upper body, especially the back. Performing the movement improperly or using too much weight can result in injury.

Starting a new fitness routine can be intimidating, especially if you are unsure where to start. Here are the top five beginner-friendly pullback exercises that will help you get started on your path to a healthier you.

1. Seated Cable Row

This is great for targeting the back muscles. To do this, sit with your feet flat on the ground and lean slightly forward while grasping the cable handle with your palms facing each other. Pull the handles towards your body by bending at the elbows as you inhale. Exhale as you return to your starting position. Repeat for 8-12 repetitions.

2. Standing Lat Pulldown

The lat pulldown is also great for targeting the back muscles. To do this, stand in front of a lat pulldown machine with your feet shoulder-width apart and grasp the bar with palms facing forward. As you inhale, pull the bar down towards your chest by bending at the elbows. Exhale as you return to your starting position. Repeat for 8-12 repetitions.

3. Seated Chest Press

This exercise is great for targeting the chest muscles. To do this, sit on a bench with your feet flat on the floor. Adjust the seat so that your knees are bent at 90 degrees when you sit up straight, and your thighs are parallel to the floor. Grasp the bar with palms facing forward. As you inhale, push the bar straight down in front of your chest by bending at the elbows. Repeat for 8-12 repetitions.


This is another exercise that targets the chest muscles. To do this, sit on a bench with your feet flat on the floor, and your knees bent at 90 degrees. Adjust the seat so that your thighs are parallel to the floor when you sit up straight. You’ll need a dumbbell for this move. Grasp the dumbbell with palms facing inward. As you inhale, raise your arms out to the sides until they are parallel to the floor.

5. Dips

Dips are also great for your chest muscles. You can do this with or without weights and on various surfaces. This exercise targets the chest muscles, triceps, and shoulders. To do this, you’ll need a high bench, dip bar, or sturdy chair. Sit on the high bench with your hands behind you, grasping the edge of the bench. Your feet should be flat on the floor and your legs extended straight.

Other Exercises

Bench Press

The bench press is great for the chest muscles. To do this, you will need a flat bench and weights. Lie back on the bench with your feet flat on the floor and your head resting on the bench.


The push-up is also great for the chest muscles. To do this, you will need to lie on your stomach on the floor with your legs straight and hands holding onto something in front of you, like a bench or chair.

Triceps Extensions

The triceps extension is a great exercise for the back of your arms. To do this, you will need to put your arms behind you and hold onto something with your hands.

Benefits of Pullbacks Exercises

  • A great way to build back strength. This is because this helps you strengthen the muscles in your back and arms.
  • A great way to build strength in your arms. This is because the exercise helps you strengthen your upper arms, forearms, and biceps.
  • Can help build muscle, strength, and endurance in the back and arms. They also help to improve posture.
  • A great way to improve upper body strength. This is because they work the muscles in your back, arms, and biceps.

Common Mistakes When Doing Pullbacks Exercises

If you’re looking to sculpt a strong and sexy back, look no further than the pullback. This simple exercise can help you achieve the results you’re after – if done correctly.

Here are some common mistakes people make when doing pullbacks and how to avoid them.

  • If you do pullbacks exercise and feel pain, stop what you’re doing immediately. If you’re suffering from back pain, it’s important to get your physician’s advice before doing any pullbacks exercise.
  • When doing pullbacks exercise, be sure to keep your shoulder blades pulled down and back at all times. Try a band pullback if you have a hard time keeping the shoulder blades pulled down and back.
  • If you want to get the best results from your pullbacks exercise, then make sure that you do not use too much weight. It would be best to focus on doing each move slowly and evenly.

How to Do a Perfect Pullback

Pullbacks are an essential part of any workout routine, but they can be tricky for beginners.

You can use the following tips to help you better understand how to do a perfect pullback.

Hold the resistance band behind you while standing with your arms extended into a straight line. Make sure your feet are about shoulder-width apart, and your knees are slightly bent. Your shoulders should be relaxed and down. Your arms and elbows should have a slight bend as well. The resistance band should be behind your body, and you should feel it pulling you back. Use your glutes to pull yourself back into a standing position. Then, release the tension in the band to return to the start.

During a pullback, the main muscles you will use are your hamstrings, glutes, and lower back. The hamstrings and glutes are used when you pull yourself back to stand. To increase the resistance, you can use a tougher band. If you don’t have access to a band, you can use light dumbbells or heavy cans of food.

One of the main benefits of a pullback is that it will help develop your posterior chain. This type of exercise will work your hamstrings, glutes, and lower back. It also works the smaller muscles in your posterior chain.


In conclusion, these are the top five great pullbacks exercise for beginners. If you are just starting, be sure to start with the easiest exercise and work your way up. Also, focus on your form and always use a weight that you can handle safely. And lastly, always consult with a doctor before starting any new exercise routine.

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