When you’re working on your back, you want to make sure that you’re hitting all the muscle groups. This can be done with a simple back-building gym workout at Fit Club Amersham. In this post, we will outline a basic gym routine that will help you build strength and size in your back. If you’re looking for a challenging workout, this is it!
Gym workouts for the back can sometimes be forgotten in lieu of chest or arm days but they are essential for an overall balanced physique. This gym workout targets the latissimus dorsi, or lats, which are the large, flat muscles on either side of the back.
Before you begin, it is always a good idea to warm up. This can be done by doing some light cardio or by doing a dynamic warm-up. This workout should take you no more than 45 minutes to complete. Remember to warm up before starting and to cool down after your workout. Drink plenty of water throughout the day to stay hydrated. For best results, perform this gym workout two or three times per week with a personal trainer in Amersham
First, we’ll start with some pull-ups. If you can’t do a full pull-up, don’t worry, there are ways to modify the exercise. Just make sure that you’re getting your chin over the bar and really focus on pulling your shoulder blades together. Aim for three sets of eight reps.
Use a weight that you can comfortably lift for 12-15 repetitions. Sit with your knees slightly bent and pull the bar down to your chest. Keep your back straight and pull the bar down until your shoulder blades are together. Again, focus on pulling your shoulder blades together and really contracting your back muscles as you pull the weight down. Three sets of 12-15 reps will do the trick.
Bent-over rows is a great exercise for hitting all of the muscle groups in your back. Start by holding a dumbbell in each hand and then hinge at the waist so that your back is parallel to the ground. From here, row the weight up, making sure to keep your back flat throughout the entire movement. Three sets of eight reps are all you need.
Again, choose a weight that you can comfortably lift for 12-15 repetitions. Sit with your knees slightly bent and grasp the cable handles with an overhand grip. Pull the handles towards your midsection, keeping your back straight and pulling until your shoulder blades are together.
Lastly, lie face down on the floor with arms and legs extended straight out. Hold for 5 seconds, then release and repeat.
And that’s it! This simple back-building workout will help you build strength and size in no time, and can easily be done in our Amersham fitness centre. Just make sure to focus on form and really feel the muscles working as you go through each exercise.
What are some other great back-building exercises? Share your favourites in the comments below! And be sure to check out our other gym workouts for a well-rounded fitness routine. Gym workouts for legs, arms, and abs are all available on our blog. We also have bookings link in our Google Business Profile. If you want to book a session check out our Google Business Profile
At fit club Amersham, we pride ourselves on being a welcoming and inclusive community for people of all fitness levels. Whether you’re just starting your journey to better health or you’re a seasoned athlete, we have something for everyone. Our fitness classes are a great way to get started on your fitness journey, and our personal trainers can help you take your workout to the next level. We also have a wide variety of world-class fitness machines that will help you reach your fitness goals. So if you’re looking to get fit, come and visit us at fit club Amersham today! If you need more information, contact us at 01494 432088 or email info@fitclubamersham.co.uk.
As a fitness trainer and owner of Fit Club Amersham, I’m proud to offer a body transformational program that helps individuals fully transform themselves within
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