Simple Back Workout
Pull-Ups This exercise is extremely important for an effective back workout.
Pull-Ups are very similar in terms of execution to chin-ups but the key difference is the palms of your hands will be facing away from your body.
This exercise works the back and rear shoulder muscles.
This exercise should be started unweighted as it can take some time to get used to.
The best way to improve your pull-up reps is to simply persevere with them.
I recommend doing this exercise at the start of your workout and then move on to lat pull-downs (read further).
Lat Pull-Downs Lat Pull-Downs are basically the same movement as pull-ups but in reverse.
With the use of a cable machine and the appropriate extensions (shown in image) you want to hold the bar at least shoulder width in length and wider.
Once you've gripped the bar you want to pull it down to your chest using your back muscles.
You will be leaning slightly forward at the start of the movement and so you need to leaning backwards on your way down so you finish the movement leaning back slightly (Make sure you don't use momentum for other muscle groups to execute this movement).
When you let the weight back up, you will be doing this movement in reverse.
Dumbbell Rows This is great back exercise for building muscle but it is important that your form is correct to prevent injury.
Spread your feet apart a good distance to achieve good balance; lean forward to pick up the dumbbells (make sure your lower back is arched backwards to prevent injury).
You then want to lift the weights using lat muscles, you want to move high enough until your lats move into each other.
On the negative movement you want to stretch your back muscles in the opposite direction.
Common mistakes people make with this exercise are not arching their lower back (can cause back problems) and using their arm muscles to create momentum carrying the weight upwards (this can also cause back injury).
Make sure you can feel your back muscles working and make sure you don't bend your arms (biceps become over emphasized in the movement this way).
Pull-Ups are very similar in terms of execution to chin-ups but the key difference is the palms of your hands will be facing away from your body.
This exercise works the back and rear shoulder muscles.
This exercise should be started unweighted as it can take some time to get used to.
The best way to improve your pull-up reps is to simply persevere with them.
I recommend doing this exercise at the start of your workout and then move on to lat pull-downs (read further).
Lat Pull-Downs Lat Pull-Downs are basically the same movement as pull-ups but in reverse.
With the use of a cable machine and the appropriate extensions (shown in image) you want to hold the bar at least shoulder width in length and wider.
Once you've gripped the bar you want to pull it down to your chest using your back muscles.
You will be leaning slightly forward at the start of the movement and so you need to leaning backwards on your way down so you finish the movement leaning back slightly (Make sure you don't use momentum for other muscle groups to execute this movement).
When you let the weight back up, you will be doing this movement in reverse.
Dumbbell Rows This is great back exercise for building muscle but it is important that your form is correct to prevent injury.
Spread your feet apart a good distance to achieve good balance; lean forward to pick up the dumbbells (make sure your lower back is arched backwards to prevent injury).
You then want to lift the weights using lat muscles, you want to move high enough until your lats move into each other.
On the negative movement you want to stretch your back muscles in the opposite direction.
Common mistakes people make with this exercise are not arching their lower back (can cause back problems) and using their arm muscles to create momentum carrying the weight upwards (this can also cause back injury).
Make sure you can feel your back muscles working and make sure you don't bend your arms (biceps become over emphasized in the movement this way).
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