Here comes the most wanted muscle workout which is demanded by the beginners the most. Back muscle is the most important muscle in the human body. The reason being, it works as a cushion and helps in maintaining a good posture.
The back muscle helps in widening the chest as well so if you want broader chest then get bigger back as well. Therefore, here is a workout routine for the same is as follows –
Exercise: 6, Sets: 3, Rep: 12-10-8, Warm up: Pull-ups, Chin-ups
LAT PULL DOWN
This is the most common and an old school workout that works on all back muscles. To widen and building the big back this exercise is used by everyone. All you need to do is just widen your grip and pull the bar towards mid of chin and chest.
SINGLE ARM DUMBBELL ROWS
This exercise works on that side of your back where you are holding your dumbbell. So you need a bench to put one of your hands on the table and same side leg on the bench, arch your back a bit to get it straight and the other hand holding the dumbbell drop it to maximum and feel the stretch and pull it back towards your upper ribs. The form here is the main component.
SEATED CABLE ROWS
Seated cable rows is a common equipment and can be found in every gym. All you need to do here is, sit and put your feet in the stand and with straight back pull the rows towards your belly and when your release, maintain a straight back.
BENT OVER BARBELL ROWS
This exercise is based on slow movement so that it impacts the back muscle more. You have to bend yourself with little arch and pull the barbell towards your lower abs area with elbows closer to the body not strictly but closer and have a little pause on up and release. Remember your back should be as parallel to the floor.
CLOSE GRIP LAT PULL-DOWN
This exercise can be done with ease but you need control in your movements, remember you have to hold this like a hook not with grip otherwise it will work with forearms which we don’t need. It will increase your mobility and strength as well which is a great advantage of this exercise and side by side you are getting your back train with full stretch.
DUMBBELL PULL OVER
This exercise is great to increase the flexibility of your back muscles. It will give a good shape to your lats. It works on multiple muscles like triceps, chest, and back. Start it on the bench, take a dumbbell as per your strength, lay down on the bench with your upper back and with little stiff movement move the dumbbell towards your back then pull it back towards your chest.
Go out, pump some iron and try this Back Workout for Beginners 🙂