From bodybuilder’s perspective, one of the most backward areas of the body. Not only can be visually impressive but a strong back is essential for intensive training and daily life. In bodybuilding you are aiming for three things in relation to the development of back muscles:
- The thickness of the upper back (traps).
- Wide lats.
- It is defined in the lower back (spinal erectors and lower lats).
As a beginner there are five major exercises to develop those muscles fast:
1. Dumbbell shrugs - 3 enter into a 10-15 rep. This account bo develop fall.
2. In line sit-bar cable - 3 sets of 10-15 reps. This task will be to develop a 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 task will be to determine lats.
As with all exercises you need to take care in designing specific parts of the body. To get started, they should include back exercises in the program, similar to the one suggested below:
1. dan: Dvoglava, Back, Abs
2. and: MiÅ¡ice pregibaÄi noge, Shoulders, Abs
3. and: Quads, podlahti, teleta
4th Day: Triglav arm, chest, abs
For the first few weeks complete one set, then add one set each week for up to three. At the end of three months, you’re ready to move to more intensive exercises medium level.
