https://www.pexels.com/photo/muscular-man-flexing-his-muscles-in-the-mirror-at-the-gym-13020532/
In this post I will go over the five best back workouts for outstanding growth and safe for beginners. Hopefully after reading this post, you will have enough information to begin hitting the gym with more confidence and start getting some back gains. So, without further ado let’s get started!
1. Lat pulldowns for Back Growth.
https://www.pexels.com/photo/a-muscular-man-using-a-lat-pull-down-machine-in-a-gym-12203215/
Lat Pulldowns are by far one of my favorite back exercises on this list because it just makes you feel amazing and is an exercise, I have seen a lot of progress with, which is why it is one of the five best back workouts for outstanding growth. Despite my personal opinion and results with this exercise, it is common knowledge that this exercise has shown to be great for beginners, to increase back width, and help increase pull-up strength if you have trouble doing pull-ups. So, make sure to do this exercise on a regular basis for maxim results. Just remember to pull with the proper posture like in the picture above so you make sure you are hitting those lats.
2. Dumbbell Rows for Back Growth.
Dumbbell rows are an exceptional back workout for targeting the latissimus dorsi or the (lats), the trapezius muscles, and the major and minor Rhomboids (shoulder blades). I have been doing dumbbell rows for a long time and I can say that they are pretty easy to perform for beginners but are hard to do consistently because of the positive strain they put on your muscles. By positive strain I mean muscle fatigue, I just wanted to make sure that was clear. Do this exercise as frequently as possible and just remember to start with light weight and get the proper form before going heavy.
3. Pull-Ups for Back Growth.
https://www.pexels.com/photo/a-man-doing-pull-ups-6389082/
Pull-Ups are an exercise that are very difficult to perform for beginners but an exercise that you must learn to do if you want serious back gains. I say this because just like push-ups or other full body workouts, when you do them, you are working with your own body weight which is very important for many reasons. Number one being that you know just how much you alone are capable of, second, being that when you do full body workouts like pull ups, you can more easily workout multiple muscle groups, and third, full body workouts help with coordination between both hemispheres of the body. Pull-Ups definitely fit all three of these categories as pull-Ups work out multiple muscle’s groups such as the lats, traps, abs, thoracic spinae muscles, and teach the brain how utilize both sides of the body.
4. Back Rows for Back Growth.
https://www.pexels.com/photo/man-carrying-barbel-791763/
Back Rows are another really beneficial back workout, but to give you a fair warning it is an exercise that is known to cause injury. The reason for its high injury nature is because most people don’t position themselves properly and load on too much weight. While I know that both of these reasons apply to almost every other workout, it is more severe in this workout because of its very nature as far as angle and normal weight used. Aside from this back row are a good workout if done correctly that target the teres major/minor, traps, brachialis, deltoids, lats, infraspinatus, and inner parts of your core. Overall, this workout is fantastic for working out multiple muscle unites.
5. Cable Seated Rows for Back Growth.
https://www.pexels.com/photo/serious-asian-man-doing-exercises-with-gym-equipment-6551061/
Cable seated rows definitely had to make it on to this list because they are just such a great workout for growing the back. This exercise targets mainly the lats and shoulder blades and it truly gives the back an aesthetic look. Apart from these reasons, I think that cable seated rows are simply a great exercise because they are easy to do and are safe as long as you use the proper amount of weight. Just remember when doing this exercise to keep your back straight and to not load on more weight than you can handle. Lastly, make sure that you feel the muscles in your back contracting, while making sure that you have little to know negative pressure on your spine. For this reason, cable rows are one of the five best back workouts for outstanding growth!