Back Workout (Schedule - 1)

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This article is about back muscles workout for new comers in gym. If you're training goals involve aesthetics, then you've likely thought of ways to get a V-Taper. High volume on exercises that recruit the deltoids, lats, and obliques are necessary parts of building a big, broad back. Training the back muscles does more than just make you look more manly, they also strengthen the spine and neck for improved posture, injury prevention and proper rehabilitation.

Main part of back muscle are trapezius, lats, rhomboid, erector spine and rear deltoids. So, focus should be on these muscles during exercise to have a chiseled V-Taper back.

Back Workout for Beginners

1) Front Lat Pull down :

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the bar.
2. Grab the bar with the palms facing forward having wide grip.
3. As you have both arms extended in front of you holding the bar at the wide grip width. This is your starting position.
4. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat according to your repetitions.

2) Back Lat Pull down :

1. Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the bar.
2. Grab the bar with the palms facing forward having wide grip.
3. As you have both arms extended in front of you holding the bar at the wide grip width. This is your starting position.
4. As you breathe out, bring the bar down until it touches your back part of your neck by drawing the shoulders and the upper arms down and back.
5. After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Repeat this motion according to your repetitions. 

3) Single Hand Dumbbell Rowing :

1. Choose a flat bench. Place the right leg on top of the end of the bench, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the bench for support.
2. Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position.
3. Pull the resistance straight up to the side of your chest, keeping your upper arm close to your side and keeping the torso stationary.
4. Lower the resistance straight down to the starting position.
5. Repeat the movement for the specified amount of repetitions.
6. Switch sides and repeat again with the other arm.

4) Seated Cable Rowing :

1. Sit on a low pulley row machine with a V-bar.
2. Lean over as you keep the natural alignment of your back and grab the V-bar handles.
3. With your arms extended pull back until your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise.
4. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. Hold that contraction for a second and slowly go back to the original position. 
5. Repeat as per your repetitions.

5) V-Bar Lat Pull down :

1. Sit down on a pull-down machine with a V-bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar.
2. Grab the V-bar facing forward. As you have both arms extended in front of you, creating a curvature on your lower back and sticking your chest out. This is your starting position.
3. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
4. After a second in the contracted position, while squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. Inhale during this portion of the movement.
5. Repeat this motion as per you prescribed repetitions.

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