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Back Exercises For Beginning Bodybuilders
Barbells > > >
From a bodybuilder's perspective one of the most important body areas is the back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing the back muscles:
- Thickness of the upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing these muscles quickly:
1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop the traps.
2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop the mid upper back.
3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to the upper back.
4. Pullups - Aim for 25 reps. This exercise will strengthen the entire back.
5. Pulldowns - 3 sets of 10-15 reps. This exercise will define the lats.
As with all exercises you need to take care in scheduling specific body parts. To begin with you should incorporate your back exercises into a program similar to the one suggested below:
Day 1: Biceps, Back, Abs
Day 2: Hamstrings, Shoulders, Abs
Day 3: Quads, Forearms, Calves
Day 4: Triceps, Chest, Abs
For the first couple of weeks complete one set but then add one set each week to a maximum of three. At the end of three months you will be ready to move on to more intensive intermediate level exercises.
Barbells > > >
BONUS : Barbells
When you buy your weight set for your home gym, a bar will likely be included. It isn't likely that this bar that comes with your weight set will be of the highest quality.
It depends on how far you intend to take your bodybuilding. You may not ever need another bar other than the one that comes with your weight set. But if you get into lifting heavier weights, you will need to invest in a good bar a better bar than the one that came with the weights.
Like with all bodybuilding equipment, there are a lot of choices for bars. Having one of each type bar would be neat if you were wealthy enough to afford them, but most of us aren't that fortunate. We must live within a bodybuilding equipment budget.
So, while we would like to have all kinds of bars, our financial situations don't allow that; and fortunately, most of the bars won't have any dramatic effect on our bodybuilding efforts anyway. It's nice to occasionally find something you can do without, isn't it?
If and when you can afford to buy a better straight bar plus additional bars, the two additional bars that you should consider are the Olympic curl bar and the thick grip bar.
The Olympic curl bar is just what the name says that it is. It's for curls. The Olympic curl bar lets you grip at an angle, and that decreases the stress on the wrist. Reducing stress will become more and more important as your weight lifts increase. The curl bar also provides more contraction of the muscles.
The thick grip bar isn't really a necessity, but if you can afford to have it, it's a good bar to own. The thicker grip will help you strengthen your grip and work the arm muscles in a different way.
When you buy your weight set for your home gym, a bar will likely be included. It isn't likely that this bar that comes with your weight set will be of the highest quality.
It depends on how far you intend to take your bodybuilding. You may not ever need another bar other than the one that comes with your weight set. But if you get into lifting heavier weights, you will need to invest in a good bar a better bar than the one that came with the weights.
Like with all bodybuilding equipment, there are a lot of choices for bars. Having one of each type bar would be neat if you were wealthy enough to afford them, but most of us aren't that fortunate. We must live within a bodybuilding equipment budget.
So, while we would like to have all kinds of bars, our financial situations don't allow that; and fortunately, most of the bars won't have any dramatic effect on our bodybuilding efforts anyway. It's nice to occasionally find something you can do without, isn't it?
If and when you can afford to buy a better straight bar plus additional bars, the two additional bars that you should consider are the Olympic curl bar and the thick grip bar.
The Olympic curl bar is just what the name says that it is. It's for curls. The Olympic curl bar lets you grip at an angle, and that decreases the stress on the wrist. Reducing stress will become more and more important as your weight lifts increase. The curl bar also provides more contraction of the muscles.
The thick grip bar isn't really a necessity, but if you can afford to have it, it's a good bar to own. The thicker grip will help you strengthen your grip and work the arm muscles in a different way.
