The Backbone Of Your Back Program

“Which exercises are going to work best for you”

Your back workout can be as easy or hard as you want to make it, the key is preparation as there are so many different variations of similar exercises for back, from lat pull-downs to pull-ups, seated row to bent over row, the list goes on. Let’s face it you are not going to do all of them in one workout.

Which exercises are going to work best for you?

Today we will run through some of the fundamentals for beginners (pending you are healthy and have no injuries to prevent you from performing these exercises):

Pull-up:

Pull ups are very efficient because each and every single pull up works out your biceps, triceps, forearms, wrists, grip strength, lats, shoulders, and your core. Don’t get me wrong we are not trying to work all of these muscles but inadvertently they will come into play which means your overall strength and therefore performance in the gym will improve quicker.

Try assisted pull-ups or using bands to help when starting out, this will ensure form is correct and you are pulling with the correct muscles.

Bent over row:

The bent over row is a compound exercise, working many muscle groups. The main muscle group targeted is your back, the lats and rhomboids. Pulling the weight higher to your chest works your upper-back muscles, while pulling the weight closer to your waist works your mid-back muscles.

Start using a barbell with very minimal weight to ensure the correct technique, once this is correct and you feel comfortable you can start increasing the weight which will give you great shape.

When starting your back routine ensure these movements are the backbone of your routine and you will engage the majority of your back muscles as well as a vast array of other muscle groups that will fast track your progress should you not be doing these exercises.

A sample routine for a beginner may be:

  • Pull up 3 sets of 10
  • Bent over barbell row 3 sets of 12
  • Seated cable row 3 sets of 12

If these exercises are something you cannot perform and need an alternative please contact the Temple team to organise your free consultation

Share this article:

Share on facebook
Facebook
Share on twitter
Twitter
Share on linkedin
LinkedIn
Share on pinterest
Pinterest

Continue Reading

Fit Tips
Dan Keegan

Leg Press Benefits

“The benefits of utilising the leg press in your training routine” The Leg Press is a machine-based exercise used to build hypertrophy in quads and improve strength in your squat.

Read More »
Fit Tips
Dan Keegan

Sugar And You

“Written by Carlo Alimboyong, AEP” Interesting facts: Sugar is linked to the inflammatory response that is considered to influence mood, and even the course of some diseases There is currently

Read More »
Fit Tips
Dan Keegan

Sleep

“How it can effect you and some ways to improve your zzzzzzz’s” Written by Carlo Alimboyong, AEP Sleep is the elixir to life! But are you aware of how the

Read More »

Ready to get started?

Kickstart your fitness journey today with a free trial at Temple Gym

To learn more about our membership options click here
Scroll to Top