FITAHOLIC

Beginner Exercises for the Back

Developing a broad, thick, and massive back is absolutely necessary in the creation of a quality physique. Strong back muscles are essential for lifting and carrying heavy weight, and a highly developed back is admired by the greatest athlete.

The question that I receive most for back development is how can he/she develop the back if they don’t have the genetics and look that they want. It takes dedication and a variety of exercises to achieve this muscular defined look.

Deadlifts - The purpose of this exercise is to work the lower back. Most beginners without trainers stay away from this exercise due to intimidation or knowledge of proper form for this movement. I personally stayed away in the beginning of my journey because I didn’t think it was necessary and that it looked dangerous. You must make sure your alignment if right on. To begin place a barbell on the floor in front of you and bend your kness, lean forward and grasp the bar. One had should be in and the other hand should be in an overhand grip. Now keep your back straight and head up, use your legs to drive the weight up until you are standing straight up. Then throw the chest out and your shoulders back. Now lower the weight while bending the knees and lean forward from your waist, lastly touch the weight to the floor before your begin your nest repetition. Make sure your head is up and your back is never arched.

Pic - Wide-Grip Chins - This is another great exercise that beginners typically stay away from. This is a great exercise to widen the upper back and broaden the lats. Let’s Do This! Grab ahold of an overhead bar with your hands as wide apart as you can handle. Now hang from the bar and pull yourself up until the back of your neck touches the bar, repeat. Do as many reps as possible for 4 sets. Some caution: make sure your legs stay bent and that they do not rock back and forth, also make sure that your hands are in an overhand grip on the bar.

Pic - Wide-Grip Chins Front - This is a great exercise to widen the upper back and broaden the lats, just like the exercise above. Grab ahold of an overhead bar with your hands as wide apart as you can handle. Now hang from the bar and pull yourself up until your chest almost touches the bar, repeat. Do as many reps as possible for 4 sets. Some caution: make sure your legs stay bent and that they do not rock back and forth, also make sure that your hands are in an overhand grip on the bar.

Pic - Close-Grip Chins - Now this exercise will widen the lower lats and will aid in the development of your serratus muscles. Grab ahold of an overhead bar with your hands as narrow as you can handle, typically 6 inches apart. Now hang from the bar and pull yourself up until your chest almost touches the bar, repeat. Do as many reps as possible for 4 sets. Some caution: make sure your legs stay bent and that they do not rock back and forth, also make sure that your hands are in an underhand grip on the bar.

Pic - Bent Over Rows - The primary purpose of this exercise is to thicken the upper back. Begin with your feet hip width apart and grasp the bar with a wide, overhand grip. With your knees slightly bent, lean forward until your chest is parallel to the floor. Make sure your head is up and your back is straight. Now lift the bar to your upper abdominals region, lower and repeat. Caution: make sure your back stary straight and your head stays up the entire time.

Pic - Bent Over Dumbell Rows - Instead of using the barbell like above lets grab your dumbells. This exercise is great for working each side of your upper back. Just like above, keep your feet under your hips and bench forward until your chest is parallel to the floor. Now grab your dumbbells while keeping your head forward and back straight, and lift the dumbells keep your hands in so that the dumbbells come to your side. Bring the dumbbells all the way up to your upper abdominal region height, make sure the dumbells stay to your side, repeat.

When you are ready for some advanced back workouts go here.

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