Best back exercises for beginners :A step-by-step guide

If you are one of those people who rely heavily on exercising the muscles they see in front of them in the mirror, such as the chest, shoulders, arms and abdomen only, then you should take more care of a muscle that everyone sees in terms of appearance, which is the complex back muscle. If you really exercise it regularly and discover that it does not develop over time, then you must be using large weights and not feeling the muscle working. All you have to do is use the weight that allows you to control and feel every repetition you do. You are exercising bodybuilding, not lifting weights.

The importance of back muscle exercises for beginners:

It is important to remember that a strong back equals a strong spine, because the spine plays a role in supporting our entire musculoskeletal system. A strong back allows you to maintain your posture while doing all the muscle-building exercises and works on the flexibility of your body and range of motion. When I mention the word flexibility, I mean reducing the risk of injury, and in addition to that, back exercises raise the levels of testosterone and growth hormone, which every bodybuilder dreams of.

Anatomy of Back Muscle Growth:

Anatomy of back muscle Growth

I think it is useful and important to know this simple anatomy of the back muscles so that you can choose the appropriate exercise for the part you want to target because it is an essential part of your body structure. Here in this part of the article, I will try to explain 5 main muscles included in the back muscles that should be targeted, which are:

Best Back Exercises for Beginners: Top 4 Routines

- Lat Pulldown: 

Lat pulldown

Strengthens the latissimus dorsi, the large muscles on the sides of your back. Sit on a lat pulldown machine with your legs securely positioned under the padded support. Choose a lighter weight and hold the bar with a comfortable grip. Pull the handle down toward your upper chest with your elbows pointing back. Slowly return the handle back up once it reaches your chest.

- One Arm Dumbbell Row:

(2 sets   10 reps )

On arm dumbbell row

This is a unilateral exercise that strengthens your upper and lower back as well as the lower part of your traps. The bench can be flat or tilted to support your back. Place your left knee on the end of the bench and place a dumbbell on the floor next to the bench. Your torso should be parallel to the bench. Pick up the dumbbell with your right hand, keeping your back straight. Lift the dumbbell to the side of your waist, keeping your arm close to your body. Focus on pulling your back muscles using your elbow while squeezing. Repeat the exercise on the other side.

- Seated cable row:

(3 sets   10 reps )

Seated cable row

Grasp the bar (v) with a neutral grip (palms facing in). Keeping your legs slightly bent and your back straight, sit upright and roll your shoulders back. Pull the handle toward your stomach while pulling your shoulder blades back, then squeeze and hold for a few seconds. Slowly lower the weight back to the starting position, keeping your back still.

- Superman:

Superman

This exercise does not require equipment; what is required here is to do it correctly, as it will strengthen the lower back muscle (erector spinae) and the middle of the back. Lie on a mat, face down, with your arms extended in front of you, and extend your legs behind you using the muscles of the buttocks and lower back. Raise your arms, legs, and chest off the ground, and continue counting, then return slowly to the starting position.

Summary:

The desire to have a V-shape body is one of the most common desires of some young people and beginners in bodybuilding. But it is not an easy matter. You must work hard and remain committed to the rules of the game, such as adhering to your training program, eating healthy, and getting enough rest.