The best Outdoor Back Exercises for Beginner Workout Example

Outdoor Back Exercises
Outdoor Back Exercises

Outdoor workouts are a great way to build muscle with minimal equipment. Horizontal bar exercises develop not only the back, but also strengthen the shoulder girdle and strengthen the arm muscles.

Starting with the classic pull-ups, when training outdoors you can combine balance exercises like the flag. This will help train not only your back muscles, and strengthen your entire upper body.

This article describes various outdoor back exercises and a beginner training example.

Best Outdoor Back Exercises

Pull-ups are a basic back exercise that can be done at home, in the gym, or outdoors. Depending on the width of the arms, as well as the type of grip (prone, supine, neutral), the muscles involved in training vary.

In fact, pull-ups should be the foundation of an outdoor back workout. Perfecting the technique of this exercise allows you to advance to more challenging ones. For example, elevations in parallel bars or the famous flag.

The main advantage of this back exercise is that a beginner strengthens not only the muscles but also the joints and ligaments, without which it is impossible to perform more complex training exercises.

Outdoor back workout

Unlike dumbbell training, which allows you to work different segments of the back in isolation, horizontal bar exercises are multi-joint. In other words, the load is applied simultaneously to the dorsal muscles, the muscles of the shoulder girdle, and even those of the abdomen.

Here’s an example of outdoor back training.

1. Pull-ups or chin-ups

To do barbell chin-ups correctly, you need to feel like it’s the back muscles that are involved in the work. The movement should be smooth and without jerks, pushing the body over the bar up to the upper chest area. If you are a beginner you can bend your knees and start with 3-4 sets of 8-10 reps.

2. Fixed dips on parallel bars

Strictly speaking, barbell dips are considered a triceps exercise. However, varying the angle and maintaining your balance allows you to work both your back and abdominal muscles. If you are a beginner, try to hold out as long as you can, make sure you don’t strain your neck muscles.

3. Handstand on parallel bars

Parallel bar supports are one of the tools that can help us the most when exercising outdoors. The handstand is one of the most powerful exercises to work the upper body area and strengthen the back in an integral way. The exercise allows for many variations, including push-ups in the horizontal and vertical planes.

4. Press with wheel, TRX or bands

In the gym, presses are a key exercise for the back. On the street, it can be replaced with ropes and wheels, TRX or risers. When doing these exercises, be sure to keep your abdomen firm and not twist your spines.

5. The flag – the flag

The flag is one of the most difficult outdoor exercises to do. It requires not only strong back and spinal muscles, but also an excellent level of muscle development in the arms and abs. However, if you are a beginner you can start small. Try to strengthen your abs and improve your balance on the ground.

6. Bridge exercise

Another great back exercise you can do outdoors is the bridge. First of all, the bridge is helpful in developing mobility of the shoulder joint, allowing you to properly perform other exercises. In addition, it strengthens the lower back area and improves the typical postural problem of excessive slouching.

Other best tips Outdoor Back Exercises  for beginners

Outdoor back workouts (especially in cold temperatures) should always start with a warm-up. It is not recommended to start with technically difficult exercises without prior preparation; This can cause joint dislocation, muscle breakdown, or other sports injuries.

If you find it difficult to do regular pull-ups, start with an easier variation. For example, bend the knees or with the help of a partner.

These exercises can be performed both in static mode for a certain time (such as abdominal planks) and for several repetitions. In the first case, we will talk about strengthening the red muscle fibers, while with repetitions strengthening the white muscle fibers.


Most outdoor back exercises can be done on a horizontal bar.

Pull-ups are a basic training exercise for beginners that increases muscle strength and mobility of the upper body joints.

About Tobibur Rahman

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