Back Workout For Beginner, Intermediate & Advanced Level Exercise - Awais World

Welcome to the Awais World blog here's a back gym routine daily practice for fledglings, intermediates, and high level people. This exercise will focus on the significant back muscles, including the latissimus dorsi, rhomboids, trapezius, and erector spinae. As usual, warm up prior to starting activity and counsel a wellness expert or medical care supplier in the event that you have any wellbeing concerns.


Back workout for beginner, intermediate and advanced - Awais World

Back Workout for Beginners:

Lat Pulldowns: 3 sets of 10-12 reps sit at a lat pulldown machine with a wide grip on the bar. pull the bar down towards your chest, squeezing your shoulder blades together, then slowly release it back up.

Dumbbell Rows: 3 sets of 10-12 reps per arm place one knee and hand on a bench, with your back parallel to the floor. hold a dumbbell in the other hand and row it toward your hip, keeping your elbow close to your body, then lower it back down.

Bodyweight Inverted Rows: 3 sets of 10-12 reps set the bar at waist height or use TRX straps. Lie under the bar or strap and pull your chest toward it, squeeze your shoulder blades together, then lower yourself back down.

Back Exercise for Intermediates:

Barbell Deadlift: 4 sets of 8-10 reps stand with your feet shoulder-width apart, and hold the barbell in front of you. Grab the bar with your hips and knees, then lift it by extending your hips and standing tall, and lower it with control.

Cable rows: 4 sets of 8-10 reps sit at a cable row machine with your knees slightly bent and your back straight. Pull the handles towards your abdomen, squeezing your shoulder blades together, then release them back forward.

T-Bar Rows or Dumbbell Pullovers: 4 sets of 8-10 reps for T-bar rows, straddle the bar and row it towards your abdomen, keeping your back straight. For dumbbell pullovers, lie on a bench with a dumbbell held with both hands overhead, and lower it behind your head, then bring it back over your chest.

Face Pulls: 3 sets of 10-12 reps attach a rope to a cable machine at chest height. Pull the rope towards your face, squeezing your upper back muscles, then slowly release it back.

Back Workout for Advanced:

Weighted Pull-Ups: 5 sets of 6-8 reps use a dip belt or hold a dumbbell between your feet during pull-ups.

Bent-Over Barbell Rows: 5 sets of 6-8 reps hinge at your hips with a slight bend in your knees, and hold a barbell with an overhand grip. Row the barbell towards your abdomen, squeezing your shoulder blades together, then lower it back down.

One-Arm Dumbbell Rows: 4 sets of 8-10 reps per arm place one knee and hand on a bench, with your back parallel to the ground. Hold a dumbbell in one hand and row it towards your hip, keeping your elbow close to your body, then lower it back down.

Wide-Grip Cable Rows: 3 sets of 10-12 reps use a wide grip attachment on a cable row machine and pull the handles towards your upper abdomen, squeezing your shoulder blades together, then release them back forward.

Hyperextensions (Back Extensions): 3 sets of 12-15 reps lie face down on a hyperextension bench with your feet secured under the pads. Raise your upper body until it's in line with your legs, then lower it back down with control.

Notes:

Rest around 1-2 minutes between sets, all things considered. Pick loads that challenge you yet at the same time permit you to keep up with legitimate structure. For a high level exercise, add weight lifting to stretch your boundaries and advance muscle development. Guarantee appropriate structure during each activity to stay away from wounds and amplify back commitment. Remember to extend your back after exercise to further develop adaptability and help recuperation.

Recollect that singular wellness levels might fluctuate, so change loads and activities to your capacities. Progressively increment the power and weight as you become more experienced and more grounded. Also, center around keeping up with legitimate structure during each activity for ideal outcomes and injury avoidance.

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