🗒️ Beginner’s Barbell Back Workout Routine
Today’s Recommended Routine Just for You!
Today’s recommended routine is
Beginner Barbell Back Routine
✋ Tips for Effective Preparation!!
- If you are touching a barbell for the first time, start with the lightest weight possible.
- The key to barbell exercises is to maintain a strong core to prevent the body from shaking.
- If you are new to weightlifting, it is better to seek help from others around you to practice proper form.
📝 Exercise list
Click on the exercise for detailed instructions.
Romanian Deadlift
How To
- Start by placing a barbell in front of your feet.
- Your feet should be shoulder-width apart and grab the barbell tightly and stand up.
- Maintaining your face forward, lift the barbell and place it at the butt level.
- Bend your knees slightly, keeping your hips and back straight.
- Slowly lower the barbell to knee level.
- Lift the barbell in reverse order to return to the position in step 2.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Keep your back straight and core engaged throughout the exercise.
Initiate the movement by hinging at the hips and pushing your glutes back.
Keep a slight bend in your knees and maintain a neutral spine position.
Lower the weight down towards your shins while keeping it close to your body.
Drive through your heels and squeeze your glutes to return to the starting position.
Barbell Row
How To
- Spread your legs across the width of slightly narrower than your shoulder.
- Bend over and grab the bar with unlocking your knees while keeping your hips high.
- Pull the bar against your lower chest or abs depending on the area you targeted.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight to focus on proper form and technique.
Keep your back straight and core engaged throughout the exercise.
Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
Initiate the movement by pulling your shoulder blades back and squeezing them together.
Keep your elbows close to your body as you pull the barbell towards your chest.
Lower the barbell back down in a controlled manner, maintaining tension in your back muscles.
Back Extension
How To
- Lie on the floor with your hands and feet spread slightly enough.
- Pulling your chin to your body and let the spine line straight, raise your elbows and knees.
- Slowly lower your arms and legs while feeling the tension in your lower back muscle and return to position 1.
sets: 3 sets
reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start by lying face down on a mat or exercise bench.
Place your hands behind your head or cross them over your chest.
Engage your core muscles by pulling your belly button towards your spine.
Slowly lift your upper body off the ground, keeping your neck in a neutral position.
Hold the contraction for a few seconds, then slowly lower your upper body back down.
Repeat for the desired number of repetitions, focusing on maintaining proper form throughout the exercise.
Inverted Row
How To
- Hold the fixed bar slightly wider than the width of your shoulders and hang your body straight.
- Keep your back straight to avoid sagging your hips, and pull your body as hard as you can to reach your chest against the bar.
- Slowly lower your body in the reverse direction and return to the starting position.
Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 CHAT GPT 코치의 의견을 들어볼까요?
Start with a shoulder-width grip on the bar.
Keep your body in a straight line from head to heels.
Engage your core and squeeze your shoulder blades together as you pull your chest towards the bar.
Lower yourself back down with control, keeping your body straight.
Focus on using your back muscles to perform the movement, rather than relying on your arms.
Start with a comfortable number of repetitions and gradually increase as you get stronger.
Hyperextension
How To
- With your face facing down to the floor, secure your heels and thighs to the hyperextension machine.
- With both hands fixed in front of your chest or behind your head, lower your upper body.
- While feeling the muscle tension on your lower back, lift the upper body to get back to the starting position.
Sets: 3 sets
Reps: 8~10 reps
Rest time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a light weight or no weight at all to focus on proper form and technique.
Engage your core muscles throughout the exercise to maintain stability and protect your lower back.
Keep your back straight and avoid rounding or arching it during the movement.
Control the movement and avoid using momentum to lift the weight.
Exhale as you lift your upper body and inhale as you lower it back down.
Start with a comfortable range of motion and gradually increase it as you become more comfortable and stronger.
Assisted Pull Up Machine
How To
- Set the weight you want to receive assistance. The greater the weight, the more support you will receive.
- Hold the bar with your arms wider than shoulder-width apart and place your weight on the pedestal.
- With your chest open, pull your arms up as if bending the bar.
- Lower the body while maintaining the posture without swaying your upper body.
Sets: 3 sets
Reps: 8~10 reps
Rest Time: 1min 30sec
🤖 Let’s see what the CHAT GPT coach has to say!
Start with a weight that allows you to perform 8-10 reps with proper form.
Keep your core engaged and shoulders pulled back throughout the movement.
Focus on pulling with your back muscles rather than relying on your arms.
Control the movement on both the way up and the way down.
Gradually decrease the weight as you get stronger to challenge your muscles.
Perform 2-3 sets of assisted pull-ups, 2-3 times per week.
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