A great back workout

Back Workouts For Beginners

If you’re looking to get a great back workout to prepare for a competition or to just get an awesome chiseled back, then you’ve come to the right place. 

The good thing about these workouts we’ll be going through is that you won’t really need any equipment to do them. Of course, you can increase the intensity of your workouts by using weights such as dumbbells or kettlebells if you want.

Because these exercises are so simple and require very little equipment, you can do them almost anywhere. Even if you don’t have access to a gym, you should still be able to get a great back workout by doing these exercises at home.

All you really need is a door, some flooring and maybe a wall. If you don’t have any of these things, you can use a park bench, the stairway leading up to your apartment or condo, or even the sidewalk leading outside your front door.

Back Workouts

For these back workout, you won’t really need anything else except maybe for a pull-up bar.  It’s important to use your own weight in the workouts so you can truly understand the movements.  You may want to purchase a set of weighted vests so you can add weight, or a set of dumbbells, to increase the difficulty as you see fit. You can also use a pair of medicine balls as weights. 

However, I’m going to show you the movements without using any weights.  You should be able to get away with only a pull up bar and a set of dumbbells.

We’ll be going through each of the exercises that will help you build the back muscles you need to get a great back. Some of them are really common and are workouts you’ve already done in the past. Needless to say, they are all great for building your back muscles.

Let’s Get Started!

Pull Ups

The pull up is one of the best exercises to build the back muscles.  Pull ups target the muscles in your back because your body must pull itself up to the bar.  This exercise works your back muscles as well as your biceps.

To do the pull up, start by placing your hands on the bar.  You should then position your body so that you’re straight from head to toe.  Then, you’ll need to pull yourself up to the bar.

Obviously, this is not a simple exercise. But, if you practice it enough, you’ll eventually be able to do it with ease. 

Push Ups

The push-up targets your chest and your back.  It’s one of the best exercises for building your chest and your back.  To do a push up, you simply lower your body until your arms are straight and then you push yourself back up.

Crunches

Crunches work your abs.  Your abs are the muscles in your stomach and your back. Obviously, crunches are great exercises to strengthen your abdominal muscles.  To do a crunch, you need to lie down on the ground and pull your body into a straight line.  Then, you’ll need to raise your body and lower it again.

Rows

Rows work your back muscles.  They’re one of the best exercises for building your back.  To do a row, you first need to place your hands on the ground.  Next, you’ll bend your elbows so that your upper arms are parallel to the floor.

Then, you’ll lift your body until your upper arms are perpendicular to the floor. Finally, you’ll lower yourself back to the starting position.

Leg Raises

Leg raises work your hamstrings.  Your hamstrings are the muscles on the back of your legs.  This exercise is great for building your back.  To do a leg raise, you need to lie down on the ground and raise your body until your thighs are perpendicular to the floor. Then, you need to lower yourself back to the starting position.

Back Extensions

The back extension works your lower back. It targets the muscles that you use to stand up.  To perform a back extension, you first need to lie down on the ground. Then, you’ll need to lift your body until your body is perpendicular to the floor. Next, you’ll lower yourself back to the starting position. This is a simple workout for building your back.  You just need to do each exercise for about 30 seconds.  Then, you’ll repeat the sequence again for another 30 seconds. 

Reverse Crunches

The reverse crunch works your abs and your lower back.  Reverse crunches target the muscles in your stomach and your back.  To do a reverse crunch, you need to lie down on the ground and then pull your body into a straight line. Then, you’ll raise your body and lower it again.

Planks

Planks work your core.  Your core includes your back muscles as well as your stomach muscles.  Planks are one of the best exercises for building your core.  To do a plank, you’ll first need to lie down on the ground. Then, you’ll lift your body until your arms are perpendicular to the floor.  You’ll hold this position for about 30 seconds.

Side Planks

Side planks work your abs and your lower back.  They’re one of the best exercises for building your abs and your lower back.  To do a side plank, you first need to lie down on your left side and raise your body until your body is perpendicular to the floor. Next, you’ll raise yourself back to the starting position.

Summary

In conclusion, these exercises will help you get your back in the best shape of your life. You should be doing these exercises at least every other day.

You should do them early in the morning before you have a chance to get lazy. These exercises will kick your metabolism into high gear. They’ll increase your energy levels throughout the day. You’ll have more self-esteem. And, especially if you’re a beginner bodybuilder, you’ll be taking the first steps to increasing the size of the muscles in your back.

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