One thing many people want when starting in the gym is an increase in the width of their appearance. The best way to create this look is by effectively training the back to create the ever sought after ‘V-Taper’. The bigger the back, the smaller the waist looks and the wider your musculature will appear. So this workout contains some of the best exercises and training methods for beginners to blow up their back!
Details:
4 Exercises, 3-4 Sets Per Exercise, 8-15 Reps Per Exercise. Duration: 45min-1 Hour
What you will need:
- Access to a gym
- Lat Pulldown Machine
- A Barbell and Weight Plates
- Low Row Machine (Cable or Plate Loaded)
- Dumbbells
- Lifting Straps (optional)
- Pre-Workout (optional)
- Intra-Workout Supplement (optional)
- Post-Workout Supplements (optional)
Exercise 1: Lat Pulldown
Set 1 – 15 Reps
Set 2 – 12 Reps
Set 3 – 10 Reps
Set 4 – 8 Reps
Note: Increase weight as the amount of reps decreases.
Cues for Form: Grip the bar at 1.5 times shoulder width, allow your body weight to pull the weight down, sit on the seat and lock your legs under the thigh pads, keeping your heels on the floor. Pull your shoulder blades back and down and puff your chest toward the ceiling. Inhale, then Initiate the movement with your lats and pull down, concentrating on moving your elbows down. Imagine trying to force your elbows towards your back pocket. Once a full contraction is achieved, control the weight back up, keeping tension on the lats until you feel a stretch in the muscle, exhale during this phase of the movement. Once you feel this stretch, initiate the movement again and repeat until the required rep range is completed.
Exercise 2: Bent Over Barbell Row
Set 1 – 12 Reps
Set 2 – 10 Reps
Set 3 – 8 Reps
Set 4 – 8 Reps
Note: Increase weight as the amount of reps decrease
Cues for form: Grip the Barbell at 1.25 times shoulder width and safely pick the weight up by using the legs. Once standing with the bar, bend through the hips allowing your glutes and hamstrings to hold the tension from leaning forward, allowing a slight bend in the knees. Lean to a 45% angle with the bar hanging in front of you with your arms fully extended. When in this position keep the spine neutral, including your neck (don’t look up into a mirror or keep your head upward). Inhale, then Initiate the movement by pulling the bar toward your mid-section (at or just above the belly button). Focus on driving your elbows back and contracting the muscles of the back. Contract at the top of the movement, then exhale while controlling the weight back down. Repeat this movement until the desired rep range has been achieved.
Exercise 3: Close Grip Low Rows (Machine or Cable)
Set 1 – 12 Reps
Set 2 – 10 Reps
Set 3 – 10 Reps
Set 4 – 8 Reps
Note: Increase weight as the amount of reps decrease
Cues for form: Set up your feet on the supports, keeping your legs planted strong. Grip the close grip attachment in the middle of the handles, pick up the weight keeping a straight back until you are sitting up fully. Begin with your arms extended, inhale then initiate the movement by focusing on driving your elbow back, pulling toward your sternum and contracting the muscles of the center/upper back. Hold the contraction for a moment, then control the weight back and exhale through this phase of the movement. Repeat this until the desired rep range is completed.
Exercise 4: Dumbbell Shrugs
Set 1: 15 Reps
Set 2: 15 Reps
Set 3: 12 Reps
Set 4: 12 Reps
Note: Ensure form is correct every rep and do not allow the neck to take over as this may cause injury. Use lifting straps if needed. Increase weight as the amount of reps decrease.
Cues for form: Grip the dumbbells in the center of the handles and stand straight. Allow a slight bend in the hips if needed and hold the dumbbells slightly outside of shoulder width by your side. Inhale and initiate the movement with your traps by driving your shoulders upward and slightly back. Focus on squeezing your traps at the top of the movement. Control the weight back down and exhale during this phase of the movement. Repeat the range of motion until the desired amount of reps is reached.
Aaaaaand that’s it for the beginner back workout. Don’t forget to take your post workout protein shake to ensure MAXIMUM GAINS! The key to building that thick, wide back is NUTRITION and RECOVERY! back workout for beginners
