Beginners Guide to Creating a Great Back Workout

We all want to have that perfectly defined back that tappers down at your waist creating a slimming and tight mid section. Getting this though can sometimes be a challenge if you are not working the correct muscles, the right way. In this read I want to touch base with some of the most common and crucial movements that you need to be doing to build a strong and balanced back.  I am going to include a few sample workouts at the end too!

Fun Fact: The reason why back and biceps are commonly performed together is because they both require pulling motions. AKA pull and row motions!

Deadlifts

These bad boys are, what I consider, the most crucial and important exercise to include into your normal back routine. Deadlifts are not only going to add mass the quickest but are also the best for building strength in many major muscle groups. Deadlifts will strengthen your whole back while building up your core which in return will build a strong and balanced upper body.

The strength that you gain from this exercise is put to use in everyday life. Having a strong core, back, and glute region will help to create better posture and even fix back pain. Ladies, if you want a strong core, ditch the crunches and start deadlifting!

Furthermore, besides squats, deadlifts will help create a tight, round glute better than any other exercise. If you are trying looking for bigger traps and shoulders, then start deadlifting. Want stronger forearms and grip strength? DING DING DING – DEALIFTS!

Now there are MANY different types of deadlift variations. Below I am going to list some of the most commonly used versions. Deadlifts are a hard exercise to master so practice makes perfect. Over time your technique will grow, but before that make sure that you focus on your form. This is very important since deadlifting incorrectly can really harm your body.

• The Deadlift: Finding your stance is the first thing that must be done. Position your feet underneath the bar and about shoulder width apart. Your forearms should be slightly touching your thighs.  Next you will drop your hips down and keep your back straight, chest forward while looking ahead. When you grip the bar use a under/overhand grip. Firmly grab the bar and push with your feet while lifting the bar off the ground. Stand up, squeeze, and then slowly lower the bar back down. You should inhale before starting the lift and then start exhaling until you reach the top of the ascent. The weight should be focused in your heels. The bar should never fully be sat on the ground but lightly touch before repeating the next rep.
• Straight Leg/Stiff Leg Deadlifts: This variation focuses on your hamstring development and increases flexibility.
• Sumo Deadlifts: This variation could be used for beginners, people with an injured back, and for heavier weight.

What are your Lats and why are they important in having a shapely figure?

Your Lattisiumus Dorsi, better known as you “Lats” are the large muscles that run on both sides of your back. This is the muscle group that will give us the appearance of having a smaller and tighter midsection. There are MANY different types of exercises that specifically target this area. Here are a few of my personal favorite.

• Lat Pull Downs (wide grip)
• Single Arm Bent Over Dumbbell Rows
• Seated Cable Rows (wide grip)
• Bent Over Barbell Rows (Wide Grip)
• Straight Arm Cable Pull Downs

A benefit to incorporating  lets say, pull pull downs, early into your workout will help you effectively warm up your muscles and get the blood flowing.

In addition to adding in deadlifts and lat focused exercises, I also make sure to add in a couple pulling/ rowing exercises too. I sometimes add in biceps and glutes when I do a back workout. It really just all depends on how you have your lifting schedule set up and how often you want to incorporate certain muscle groups into your regimen.

Here are a few different back workouts you can try. Before each workout make sure you warm-up properly.

Warm up- 20 Push Ups / 20 Good Mornings / 20 Squats

(*SS = Superset : A set that includes another set that follows immediately after the first set)

For a more strength focused workout do 3-4 sets of 8-10 reps.

For a more muscle building and shaping focused workout do 3-5 sets of 12-15 reps.