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Beginner Back Workout 2

Jamie September 15, 2023

Exercise 1: Bent-Over Rows

• Sets: 3 sets
• Reps: 10-12 reps
• Rest: 60-90 seconds between sets
• How to: Hold a barbell or dumbbells with an overhand grip. Bend at your hips, keeping your back straight. Pull the weight towards your lower ribs while squeezing your shoulder blades together. Lower the weight back down with control.

Exercise 2: Lat Pulldowns

• Sets: 3 sets
• Reps: 10-12 reps
• Rest: 60-90 seconds between sets
• How to: Sit at the lat pulldown machine. Grip the bar wider than shoulder-width. Pull the bar down towards your chest while arching your back slightly and bringing your shoulder blades together. The bar should finish between your chin and upper chest. Slowly release the bar back up, allowing your arms to extend and stretch your lats.

Exercise 3: Seated Cable Rows

• Sets: 3 sets
• Reps: 12-15 reps
• Rest: 60-75 seconds between sets
• How to: Sit at the cable row machine with your feet against the footrests. Hold the handle with a neutral grip. Pull the handle towards your torso while squeezing your shoulder blades together, here you will be in an upright position with knees slightly bent. Slowly extend your arms back to the starting position, keeping your keeping your knees in the same position.

Exercise 4: Dumbbell Shrugs

• Sets: 3 sets
• Reps: 12-15 reps
• Rest: 45-60 seconds between sets
• How to: Hold a dumbbell in each hand by your sides. Shrug your shoulders upward as high as possible, focusing on the contraction of your traps. Lower the dumbbells back down with control.

Exercise 5: Hyperextensions (Back Extensions)

• Sets: 3 sets
• Reps: 12-15 reps
• Rest: 45-60 seconds between sets
• How to: Lie face down on a hyperextension bench. Cross your arms over your chest or place them behind your head. Keep your back straight and lift your upper body off the bench by contracting your lower back muscles. Lower yourself back down slowly.

Tips:

• Start with a weight that challenges you but allows you to maintain proper form.
• Focus on your form and control the movement throughout each exercise to avoid using momentum.
• Breathe steadily and don’t hold your breath during the exercises.
• Warm up before starting the workout to prevent injuries.
• If you’re unsure about any exercise, consider seeking guidance from a fitness professional.
• Gradually increase weights and repetitions as you get more comfortable with the exercises.

Remember, it’s important to consult a healthcare professional before starting any new exercise program, especially if you have any pre-existing health conditions.