As a fellow member of the Big-Bodied Guild, I know firsthand that most exercise videos assume we’re built like coat hangers — and we are… not. So I took it upon myself to create something for people with a deluxe chassis like mine, so we’ve got a real starting point for back exercises without feeling like we’re auditioning for Ninja Warrior.
Now, yes — somewhere out there a fitness guru will say, “Those aren’t the best exercises,” or “There are more optimal movements,” or whatever else trainers say when they’re allergic to joy. And that’s fine — I am not a trainer, a doctor, or a magical floating spine specialist. Definitely do your own research and talk to your doc.
What I can say is that I’ve field-tested these exercises in the Wild Habitat of Real Life, and they actually work for me — without breaking my spirit, my back, or my will to live. That’s a win in my book.
How to Choose the Right Starting Weight (Simple Rule)
On your first workout:
- Pick a weight.
- Try 10 reps.
- If it feels:
- Too easy: add a small amount and retry
- Shaky or painful: reduce the weight
- Challenging but controlled: perfect
You’re not testing toughness — you’re training skill.
Lat Pulldown
Sets/Reps: 3 sets of 10–12 reps
Weight guideline: Start with a weight you can control smoothly — usually 30–60 lb for most beginners.
If the stack numbers are in kg, pick a weight where:
- The first eight reps feel easy-moderate
- The last 2–3 feel challenging but clean (no leaning back)
Progression rule: When you hit 12 reps on all three sets, increase the weight by one plate next workout. There are different ways to grip the bar and for a beginner use example picture 2. I will go over grips in another future post.
Seated Cable Row
Sets/Reps: 3 sets of 10–12 reps
Weight guideline: Often, 40–70 lb is a good starter range.
Keep your torso still — if you’re rocking back, the weight is too heavy. There are different grips for this type of exercise but use the one that closest resembles the one in the picture example. I will create another post that covers different grips.
Form check: Pull elbows toward ribs, slow release back.
Wide-Grip Seated Row Machine
Sets/Reps: 3 sets of 8–10 reps
Weight guideline: These machines feel heavier — start around 20–40 lb per side on plate-loaded machines, or 30–60 lb total on a selectorized stack.
Tip: Stop if your shoulders shrug up toward your ears — drop the weight and retry.
Straight-Arm Pulldown
Sets/Reps: 2–3 sets of 12–15 reps
Weight guideline: Start around 15–30 lb.
If your elbows start bending a lot, the weight is too heavy.
Think: “Push the bar toward my pockets.”
Sit or stand tall, hold a straight-bar or rope attachment, arms slightly bent, and press the bar down toward your thighs while keeping your chest lifted.
Think: “pull with my back, not my arms.”
Reverse Pec Deck
Sets/Reps: 3 sets of 12–15 reps
Weight guideline: Tiny muscles here — 10–25 lb is perfectly normal.Slow reps, focus on posture, no swinging.If your neck feels tense: lighten the load.
Rest & Effort Guideline
- Rest: 60–90 seconds between sets
- Intensity: You should finish each set thinking
“I could do 1–2 more, but I’ll stop here.”
That’s how beginners build strength safely and steadily.