How and why to strengthen your back

We all have to start somewhere. This article presents bodybuilding exercises that are suitable for beginners, with an emphasis on developing back muscles.


Keywords :
back exercises, beginners, bodybuilding

The importance of a well-muscled back:

From a bodybuilder's point of view, one of the most important body parts is the back. Not only is it visually impressive, but a strong back is essential for intensive training and everyday life. In bodybuilding, the development of back muscles has three objectives:

- The thickness of the upper back (traps).

- Wide lats.

- A well-defined lower back (spinal elevators and lower lats).

As a beginner, there are five essential exercises to build those muscles quickly:

1. Dumbbell shrugs - 3 sets of 10 to 15 repetitions. This exercise helps develop the trapezius muscles.

2. Seated V Cable Rows – 3 sets of 10-15 reps. This exercise helps develop the middle of the upper back.

3. Bent-Forward Dumbbell Rows – 3 sets of 10-15 reps. This exercise gives thickness to the upper back.

4. Pullups – Aim for 25 reps. This exercise strengthens the entire back.

5. Pulldowns - 3 sets of 10 to 15 repetitions. This exercise will define the lat muscles.

As with all exercises, you need to be careful to program specific body parts. To get started, you need to integrate your back exercises into a program similar to the one proposed below:

Day 1: Biceps, back, abdominals

Day 2: Hamstrings, shoulders, abs

Day 3: Quadriceps, forearms, calves

Day 4: Triceps, Pectorals, Abdominals

For the first two weeks, do just one set, then add one set each week up to a maximum of three. After three months, you will be ready to move on to more intensive, intermediate-level exercises.