Back Exercises For Beginning Bodybuilders
From a bodybuilder’s perspective one of the most important body
areas is the back. Not only can it be visually impressive but a
strong back is essential for intensive training and day to day
living. In bodybuilding you are aiming for three things with
regard to developing the back muscles:
- Thickness of the upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing
these muscles quickly:
1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will
develop the traps.
2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise
will develop the mid upper back.
3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise
will add thickness to the upper back.
4. Pullups - Aim for 25 reps. This exercise will strengthen the
entire back.
5. Pulldowns - 3 sets of 10-15 reps. This exercise will define
the lats.
As with all exercises you need to take care in scheduling
specific body parts. To begin with you should incorporate your
back exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one
set each week to a maximum of three. At the end of three months
you will be ready to move on to more intensive intermediate
level exercises.
About the author:
Rick Mitchell is the creator of the bodybuildingadvisor.com
website that provides guidance and information to athletes at
all levels of bodybuilding experience. Go to Bodybuilding
Advice to learn more about the issues covered in this
article.