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Beginner Back workout

Jamie July 18, 2023

Barbell Deadlifts:
Stand with your feet hip-width apart, toes under the barbell.
Bend at the hips and knees, gripping the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
Keep your back straight, engage your core, and lift the barbell by extending your hips and knees.
Stand up tall, squeezing your glutes at the top of the movement.
Lower the barbell back down to the ground, maintaining control.

Tips: Start with light weights to practice proper form. Focus on maintaining a neutral spine and avoid rounding your lower back. Engage your core throughout the movement. Aim for 3 sets of 8-10 reps.

Seated Cable Rows:
Sit at a cable row machine with your feet placed on the footrests, knees slightly bent.
Grasp the handles with an overhand grip and sit up straight, maintaining good posture.
Start with your arms fully extended in front of you.
Pull the handles towards your abdomen, keeping your elbows close to your body and squeezing your shoulder blades together.
Pause for a moment and then slowly extend your arms back to the starting position.

Tips: Focus on squeezing your back muscles during the pulling motion. Avoid using your lower back to initiate the movement. Aim for 3 sets of 10-12 reps.

Dumbbell bent over rows:
Stand with your feet hip-width apart, holding a dumbbell in each hand, palms facing your body.
Hinge forward at the hips, keeping your back straight and your core engaged.
Let your arms hang straight down with your palms facing your body.
Pull the dumbbells up towards your torso by squeezing your shoulder blades together. Keep your elbows close to your body.
Pause at the top of the movement and then slowly lower the dumbbells back down to the starting position.

Tips: Focus on initiating the movement with your back muscles rather than your arms. Keep your back flat throughout the exercise. Aim for 3 sets of 10-12 reps.

Wide-Grip Lat Pulldowns:
Sit at a lat pulldown machine and adjust the thigh pad so that your thighs are firmly secured.
Grasp the bar with a wide, overhand grip (hands wider than shoulder-width apart).
Keeping your back straight and core engaged, pull the bar down towards your chest by squeezing your shoulder blades together.
Pause for a moment and then slowly release the bar back to the starting position.

Tips: Avoid using momentum or leaning back excessively. Focus on engaging your back muscles to perform the movement. Aim for 3 sets of 10-12 reps.

Cable Face Pulls:
Attach a rope handle to a cable machine at chest height.
Stand facing the machine with your feet shoulder-width apart and take a step back to create tension in the cable.
Grab the rope with an overhand grip and retract your shoulder blades.
Pull the rope towards your face, keeping your elbows high and out to the sides.
Squeeze your back muscles at the peak of the movement, then slowly return to the starting position.

Tips: Focus on pulling with your back muscles and not just your arms. Keep your core stable and avoid using momentum.

Remember to warm up before starting your workout and perform each exercise with proper form. Start with lighter weights and gradually increase the load as you progress. Rest for about 1-2 minutes between sets. As a beginner, aim to perform this back workout routine 2-3 times per week, allowing for at least one day of rest between sessions.