Lever T-Bar Row
Cable Rear Delt Fly
Cable Straight Arm Pulldown
Back Workout For Beginners
Target every major muscle on your back to achieve growth. Try the workout above to build the V-taper back you’ve always wanted.This workout is designed to develop and strengthen the back muscles.
Start with Warm-Up and Stretching
Warm-up helps prepare your body for aerobic activity. Because the main purpose of warming is to prepare your whole body for training. With a proper warm up exercise and stretching routine the elasticity and flexibility of the tendons and ligaments are increased. Warm-up and stretching is an activity that does not take much time, even a 10-15 minute stretching routine will help you avoid injury. For this reason, before starting any exercise program, warm-up movements and then stretching movements should be done.
How much weight should I lift?
For muscle development, lift 75-85% of the maximum weight you can lift, apply at intervals of 8-12 repetitions, and apply a 45-60 second rest period. Try to increase the weight a little more each time you go to training.
Muscle groups that make up the majority of the back
- Latissimus dorsi
- Teres major and minor
- Erector spinae (iliocostalis, longissimus and spinalis muscles)
Worked muscles in the ultimate back workout