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30 Minutes Full Beginner Back Workout

Are you just starting to workout?
Are you looking for Beginner Back Workout?
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you are in the right place .Today, we’ll show you The Best 30 Minutes Full Beginner Back Workout .

This Beginner Back Workout has been designed for beginners looking to Building Muscles and size on their back.

The human back is the large posterior area of the human body, so you must target all muscles on your back like Middle Back , Lower Back, Lats and Traps .

Before starting Any workout, it is very important Doing Warm up To stay safe and obtain the foremost out of your exercising .

Here 30 Minutes Full Beginner Back Workout Routine

Do every exercise 3 sets with 10 reps Rest: 60 sec.Use the routine for a few weeks.

Exercise1 : Bent Over Barbell Row

Beginner Back Workout Routine , Workouts , Exercises , Beginner Workout ,Building Muscles , Back muscles ,Upper Body

  1. Holding a barbell with a pronated grip (palms facing down), bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor. Tip: Make sure that you keep the head up. The barbell should hang directly in front of you as your arms hang perpendicular to the floor and your torso. This is your starting position.
  2. Now, while keeping the torso stationary, breathe out and lift the barbell to you. Keep the elbows close to the body and only use the forearms to hold the weight. At the top contracted position, squeeze the back muscles and hold for a brief pause.
  3. Then inhale and slowly lower the barbell back to the starting position.
  4. Repeat for the recommended amount of repetitions.

 

Exercise2 : Seated Cable Rows

Beginner Back Workout Routine , Workouts , Exercises , Beginner Workout ,Building Muscles , Back muscles ,Upper Body

  1. For this exercise you will need access to a low pulley row machine with a V-bar. Note: The V-bar will enable you to have a neutral grip where the palms of your hands face each other. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
  2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
  3. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
  4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Breathe out as you perform that movement. At that point you should be squeezing your back muscles hard. Hold that contraction for a second and slowly go back to the original position while breathing in.
  5. Repeat for the recommended amount of repetitions.

 

Exercise3 : V-Bar Pull down

Beginner Back Workout Routine , Workouts , Exercises , Beginner Workout ,Building Muscles , Back muscles ,Upper Body

  1. Sit down on a pull-down machine with a V-Bar attached to the top pulley.
  2. Adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
  3. Grab the V-bar with the palms facing each other (a neutral grip). Stick your chest out and lean yourself back slightly (around 30-degrees) in order to better engage the lats. This will be your starting position.
  4. Using your lats, pull the bar down as you squeeze your shoulder blades. Continue until your chest nearly touches the V-bar. Exhale as you execute this motion. Tip: Keep the torso stationary throughout the movement.
  5. After a second hold on the contracted position, slowly bring the bar back to the starting position as you breathe in.
  6. Repeat for the prescribed number of repetitions.

 

Exercise4 : Dumbbell Shrug

Beginner Back Workout Routine , Workouts , Exercises , Beginner Workout ,Building Muscles , Back muscles ,Upper Body

  1. Stand erect with a dumbbell on each hand (palms facing your torso), arms extended on the sides.
  2. Lift the dumbbells by elevating the shoulders as high as possible while you exhale. Hold the contraction at the top for a second. Tip: The arms should remain extended at all times. Refrain from using the biceps to help lift the dumbbells. Only the shoulders should be moving up and down.
  3. Lower the dumbbells back to the original position.
  4. Repeat for the recommended amount of repetitions.

 

Exercise5 : Hyper extensions

Beginner Back Workout Routine , Workouts , Exercises , Beginner Workout ,Building Muscles , Back muscles ,Upper Body

  1. Lie face down on a hyper extension bench, tucking your ankles securely under the footpads.
  2. Adjust the upper pad if possible so your upper thighs lie flat across the wide pad, leaving enough room for you to bend at the waist without any restriction.
  3. With your body straight, cross your arms in front of you (my preference) or behind your head. This will be your starting position. Tip: You can also hold a weight plate for extra resistance in front of you under your crossed arms.
  4. Start bending forward slowly at the waist as far as you can while keeping your back flat. Inhale as you perform this movement. Keep moving forward until you feel a nice stretch on the hamstrings and you can no longer keep going without a rounding of the back. Tip: Never round the back as you perform this exercise. Also, some people can go farther than others. The key thing is that you go as far as your body allows you to without rounding the back.
  5. Slowly raise your torso back to the initial position as you inhale. Tip: Avoid the temptation to arch your back past a straight line. Also, do not swing the torso at any time in order to protect the back from injury.
  6. Repeat for the recommended amount of repetitions.

 

Tips:This Beginner Back Workout Routine has a total of 5 exercises to target the complete area of your Back .Remember to target all areas of your Back and record the weights you lift to see your progress.Now You have all the knowledge and workouts you need to build a wide back.

You Can See Also The Perfect Beginner Workout Program At Gym for every one .

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