From the point of view of a bodybuilder, the back is one of the most important parts of the body. Not only can it look good, but a strong back is also important for intense training and everyday life. When it comes to building back muscles for bodybuilding, you want to do three things:
- How thick the upper back is (traps).
- Wide lats.
- A very clear lower back (spinal erectors and lower lats).
As a beginner, there are five exercises you must do to quickly build these muscles:
- Do 3 sets of 10-15 repetitions of dumbbell shrugs. With this exercise, the traps will get better.
- Do three sets of 10-15 pulldowns. This move will help you define your lats.
- 3 sets of 10-15 reps of seated V-bar cable rows. This move will strengthen the middle and upper back.
- Pull-ups: Try to do 25 of them. This exercise will make the whole back stronger.
- Do 3 sets of 10-15 reps of bent-over barbell rows. This move will make the upper back stronger.
As with all exercises, you need to be careful about when you work out different parts of your body. Start by putting your back exercises into a plan like the one below:
Day 1: Arms, back, and stomach
Hamstrings, shoulders, and abs on Day 2
Day 3: Legs, arms, and calves
Day 4: Back, chest, and triceps
Do one set for the first two weeks, and then add one set each week until you reach a maximum of three sets. At the end of three months, you'll be ready to move on to more difficult exercises for people at the intermediate level.
