Basic back workouts for beginners

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Basic back workouts for beginners

Before I starting with some  basic back workouts for beginners, I want that you retain my warning: do not destroy your back ! I am convinced that you and your friends have heard of people who have too much pride, and “tear up” their backs. You can destroy your back coming to the gym with too much pride, trying to impress by lifting some too large weights ,without having to keep in mind the correct form of exercise. The muscles don’t grow actually like this!


So, be careful to the form of exercise, don’t forget breathe, and watch the weight you use, but most importantly , check your ego at the entrance of the gym. It is not about the weight but about that “burning” feeling .

I will present about 10 exercises (with different Sockets) which are divided into two major categories:


1) Widening the back, meaning that the shape of cobra.

2) The thickness (or size or mass if you want).


Work on the thickness of the back then it when doing the rowing while a widening work doing pull-downs. It is important how do you hold the bar when you’re make bent rows . If you close your hands (or rather close to the outlet) work more muscles near the column. If the outlet is higher then you work more the outer portion.


Before you perform the back training, i warn you again

: be careful to the form, tempo and the weights. Furthermore, be patient because it is a process of transformation that not takes place overnight. If you want too much, too fast I assure you that you will fail! I mean your effort to get your large/broad behind, it can quickly turn into a nightmare if you don’t do what you need and how you need.


Widening exercises for the back


Classic pull-downs with wide grip.

I recommend to do at the beginning of the workout. Are the hardest but on the other hand there are some sort of test that shows your progress. The first set make it till exhaustion and memorize that number. Next time try to overtake that limit J

Classic pull downs with wide grip

At first time you might not do even two but after a while, the two will turn in 20, 30, 40, etc. and it’s pretty cool that feeling when you launches on the task bar and make others bored looking at you as no longer tired.


Note: your movement should be controlled. Furthermore, try to get up so much , that the bar touch your pectorals. There are guys who make pull-downs on the back which is very well, but making them on the front, movement is more complete and your muscles will working at maximum.


Pull-Down with narrow outlet.

Basically the palms are close together and face towards you when you grab the bar. Follow the image below but I repeat, keep hands close together (one next to the other one) to work the rhomboid muscles.

Pull Down with narrow outlet

As in the first exercise, take care to the strict form, let yourself until your hands are stretched to the maximum. He’s right that in this way the exercise gets harder and the results will be amazing. While you’re up, trying to touch your chest with the bar.


Note: For pull-downs you use the entire body weight, and many people cannot make so many . I recommend to make this exercise always at the beginning. After you are done with them, you can move on to the device where you want to work, where you can adjust the weights.


Back Lat Pull-Downs

This device allows you to adjust the weight and still work for back, and next time could you do more pull-downs to with your own weight.

Back Lat Pull Downs

Back Lat Pull-Down using the V support

– for rhomboid muscles. As you can see, three and four exercises mimic movements of exercises one and two. The reason I recommend you do at beginning the classic pull-down with your own weight, is that you will exhaust this muscle area and in this way you will increase.

Back Lat Pull Down using the V support

Try to stay in fixed position, as shown in the picture. The movement goes from shoulder first and then from your arms when you pull of gravity (see small picture). Keep your elbows on your sides and with the V bar you have to touch your chest at the end.


Now that I’m done with the first part of the training will pass to the exercises of the mass/thickness (rowing). However, the rowing can be done in several ways: using machines, free (with example) or using weights. What I recommend is to change your training forever. Can you use therefore in a week, the bar to another apparatus, the dumbbell in the third, and so on. You get the idea, Yes? If you are doing the same workout always guess what? Your body is smarter than you, it will adapt and will no longer grow. So I recommend you do what I told you a little higher.



You can do also the rowing from the bent, from sitting position, etc. All these exercises work different areas of the body such as the upper, lower, or median area. Also counts the distance between hands and the plug used.


In other words, if you want to work the muscles next to the column, you have to keep your palms close, if you keep your hands apart then you work outdoor area. Besides the distance between it and the slaps and sockets that can be in Supination (palms down), pronation (palms up) and neutral (when palms are seen one on the other). Every outlet works different muscles of the back ends and you have to be sure that you use these advantages to a full and harmonious development.

Mass exercises for Back muscle

The first exercise


is the one with the socket in the back of the median Supination (view 1 of small pictures). For more variation can change the socket in pronation (view 2 of small pictures). In this way you will work more endings of your back muscle.

rowing exercise for back

Again, watch the weight used because once you’ve broken your back, you’ll never 100% cure.


The second exercise

rowing with the outlet in pronation

for upper back (pictured, the socket is actually in Supination but I found another better). Very important here, keep your back right , push your chest in front and leave the shoulders back.

rowing with the outlet in pronation

Basically your arms you have to touch the knees while moving will be parallel on the leg (from the knee to the stomach). For variation, the next time you run exercise exactly like in the picture, with the outlet in Supination.


Row with t-bar device

with sockets in pronation (IE as you see the big picture).

Obviously at this exercise work your median back (for mass). Beware that the bar to touch your chest .

Row with t-bar device


Row with an arm using dumbbells

Because so far you’ve presented the exercise works with both hands, the next is an exercise in which you are working individually. We all have some weaker or stronger parts and this type of exercise regulates the balance.

Row with an arm using dumbbells

An interesting variation they use often is the pulley (bottom) that I will recommend to you also.


Pull overs

It is an exercise that you build the lower Grand dorsal muscle, also work the seratus muscle and increases the ribcage. You can do this move freely with the bar, or with Ribbon at the pulley, etc. There are a lot of variations.

pull overs exercise for back muscle


The lumbar area is an area in the back that many neglect only as a form of exercise above is sustained by this muscle. The abdomen and the lumbar area is the Foundation of your body so watch out you strengthen these muscles to avoid injuries.

Extensions exercise for back muscle

This exercise is done in general at the end of a workout and will make you walk like old man that has back problems. Will feel that if you execute properly.