Back workouts for beginners includes basic compound exercises for building back strength and muscle definition. Build your back muscles with proven strength training exercises. Workout using a pullup bar rather than assisted pullups machine if possible. Focus on pulling with your back muscles rather than your arms. When performing any rowing motion remember to keep the natural arch in the lower back.
Purposes
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Back strength.
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Arm strength.
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Coordination.
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Sets
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Reps
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Distance
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Duration
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3
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12,10,8
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Tempo
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Intensity (% of Max)
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Weight Load
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Rest Period
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Moderate
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60 sec
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Description
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Kneel or stand on the leg padding.
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Grab the handles at slightly wider than shoulder width.
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Tighten the shoulder muscles before pulling.
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Pull yourself up until your ears are as high as your hands.
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Let your body drop under control to the starting position.
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Repeat.
ProTip
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Using a wide grip activates the latissimus.
Mistakes
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Pulling the shoulders at the beginning of the movement.