Complete Back workout for Beginners in The GYM


Hello friends, welcome once again, friends on our page Pankaj Fitness, today we will tell you in this post Back Workout for Beginners, that is, if you have just started going to the gym and you do not know who you are in the back workout. Which exercises should be done, friends, this entire post is only for beginners, those who have just started going, so let's start…


Friends, before starting the workout, you should first do the worm up well so that your body gets warm, friends, this our entire workout will be of 50 minutes, so let's start our workout friends, after doing the worm up, the name of our first exercise is Is…


Lat pull down, friends, this is one of the best exercises for our back, friends, you will perform this exercise in some way as you can see in the photo, friends, keep in mind that you should do this exercise very comfortably. Friends, you have to do any exercise as comfortably as you will get the better result, friends, you have to apply 3 to 5 sets of this exercise, you have to apply at least 15 reps in each set, friends, by doing this exercise, your back should be very big. If you go, do not forget to do this exercise, after doing this exercise, we will do our second exercise whose name is…



One arm dumbbell row Friends, this exercise is a bit difficult for you, if you have just started going to the gym, then try to do this exercise with less weight when you start doing these exercises well. You can increase weight, friends, this exercise has to be performed in such a way as you can see in the photo, friends would like to tell you that if you have any problem in doing this exercise, then you can do it completely on our YouTube channel. You can watch the video, which will help you in doing this exercise, now let's talk about this exercise, so friends, you have to apply 4 to 5 reps according to your weight, after doing this exercise, we will do our second exercise. whose name is …



Reverse Grip Lat Pull Down Friends, this exercise makes our back good and strong, you have to perform this exercise in such a way in which you do this exercise by holding the bar with opposite hands. Friends, you have to do 3 of this exercise and you have to do at least 15 reps in each set, friends, after doing this exercise, we will do our second exercise which is named…



Barbell row friends, you will perform this exercise in such a way that you will need a dead lift road, friends, if possible, try to start this exercise with a minimum weight, after that you will gain weight according to your own weight. Friends, you can do at least 3 sets of this exercise, as well as you should do at least 15 to 12 reps in each set, friends, when you will get this exercise, after that we will do our second exercise which is named.. .



Close Grip Lat Pull Down Friends, you have to perform this exercise in such a way as you can see in the photo below, friends, this exercise is considered to be a very good exercise for your lower back. That you have to do at least 5 sets of reps, you can do more according to your weight, friends, after doing this exercise, we will do our second exercise, which is named ...




Rok pull friends or you can also call it dead lift, friends, this exercise also strengthens our lower back, you will perform this exercise in such a way as we have shown you below in the photo, friends, you will get less of this exercise. You have to do at least 5 sets, you can do 15 or 20 according to your weight...



So friends, this was our back exercises which you should do if you have just started going to the gym, then friends, one more thing I would like to tell you that friends do not make a body just by going to the gym, you have to do your workouts to make a good body. Along with this, you will also have to take special care of your diet because until you do not give the right protein to your body, your body will not recover in such a good way that your body will not be made, then you will have to do your workout along with your diet and your sleep. Take special care of both, friends, if you like this post, then please share it with your friends and tell me in the comment, write above the work of the next post, friends, also if you have not subscribed to our YouTube channel, then do it quickly because I keep posting videos of daily workouts, see you on the second post till then...

 

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