Search
  • So Breezy Babe

Check Out That Sexy Back. Let's Bodybuild!

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.


Tutorial


https://youtu.be/8lP_eJvClSA


2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back.


Tutorial


https://youtu.be/i3a9YZ8RglM


3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back.


Tutorial


https://youtu.be/vT2GjY_Umpw


4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.


Tutorial


https://youtu.be/_XH6TV4HZuc


5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.


Tutorial


https://youtu.be/wcVDItawocI


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.

7 views0 comments

Recent Posts

See All