6 back best exercise for beginners at the gym
1 lat pull down
choose a conformtable weight and feel the strench. You really want to squeeze your back when you pull down and extend your lats on the way up. ( These are very effective using close grip and reserve grip too.)
( 5 sets) ( 12-15reps) (30secrest )
2 pull ups
the most effective back workout of all time.if you can’t do them at first that’s ok, but practice. Do 2 pull ups every 30 seconds or whatever you think you can do. Slowly you will be able to do 10 in a row ( it’s definitely worth every pull up for potential growth )
( 5 reps ) ( 12 reps) ( 30 sec rest)
3 seated cable row
great workout for the middle of your back. Keep elbows stucked in to your sides. Puff out your chest and squeeze when you pull. Don’t sway your body to much or you will hurt your lower back.
( 5 sets) (12-15 reps ) ( 30 sec rest)
4 bent over barbell lift
these are really effective as a long as you do them properly. If you don’t, it can really hurt your lower back because your bending over with heavy free weights. Bend your kness and bend over as much as you can. Make sure your back straight throughout the whole workout.
(3sets) (15 reps) (1 min rest)
5 machine rowing
every gym has a different version of this, but they all do the same thing. This can help you get single- sides mucle work. Every day at the gym should include at least one workout with single sided lifts. Warm up with both arms and then switch off left and right.
( 5 sets) ( 12reps each arm) ( 30 sec rest)
6 single arms dumbbell row.
grab a bench, and place one knee and one hand on it. Your back should be parallel with the bench. Use the other arm to lift the dumbbell and squeeze your lats at the top. You also want to keep your elbows to your side as much as possible for a better contraction