Heyy! I’m back today with another fitness blog. Today I’ll be telling you’ll about the workout for building back muscles for both beginners or intermediaters.
As I myself consider as a intermediator, I’m writing this blog to share those exercises which I have been learnt and doing and getting good results. I only write those things which I have personally experienced or know about it.
So, LETS GET STARTED… ✊
1. ONE ARM DUMBBELL-ROW
Choose a flat bench and place a dumbbell on each side of it.Pull the weight toward your hip, keeping your elbow in close as you flex your back, bend your arm and bring your shoulder upward.
3×10-12
2.BENT OVER ROWS
Use both arms to lift a rod from the floor to the stomach in a bent-forward position. The hands are kept loose and the back straight.
3×12-15
3.FRONT LAT PULLDOWN
The starting position involves sitting at the machine with the thighs placed at the supports, back straight and feet flat on the floor. The arms are held overhead at full extension, grasping a bar connected to the weight stack.
3×6-8
4.SEATED CABLE ROW
The seated cable row develops the muscles of the back and the forearms. It is an excellent all-around compound exercise for developing mainly the middle back while offering useful arm work as well. It’s considered a beginner’s level exercise.
3×12-15
5.HYPER EXTENSION
A hyper extension or back extension is an exercise that works the lower back as well as the mid and upper back.
3×10-15
Keep in mind that these exercises are for gaining muscles so you need to lift as much heavy as you can. And, BE SAFE. 😊
GO HARD 💪
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