year agoHow to Burn Fat and Build Muscle Simultaneously

table of contents

1. 1. Dumbbell Rows
2. 2. Dumbbell Bent-Over Rows
3. 3. Dumbbell Deadlifts
4. 4. Cobra Pose
5. Beginner Back Muscle Training Schedule at Home

Beginner Back Muscle Exercises at Home: Strengthen Your Back Easily

Everybody desires a fit, healthy, and agile body. Bodybuilding is the key to achieving a strong, muscular, and attractive physique. While some prefer hitting the gym for training, others face challenges in maintaining a regular gym routine. To cater to those unable to visit the gym regularly, we've curated a workout program specifically for beginners that you can easily do at home.

All you need are dumbbells with moderate weights of 5 or 10 kilograms, depending on your capacity. If dumbbells are unavailable, water bottles can serve as substitutes. Start with one-liter bottles and gradually progress to two-liter ones. Remember, the weight doesn't have to be heavy initially. Rest periods between sets should range from 60 to 90 seconds for optimal results.

Let's delve into the back muscle exercises:

1. Dumbbell Rows

• Sets: 4
• Repetitions: 12
• Hold a dumbbell and bend forward while keeping your back straight.
• Pull the dumbbell towards your abdomen and squeeze your back muscles at the top of the movement. Hold for two seconds.

2. Dumbbell Bent-Over Rows

• Sets: 4
• Repetitions: 12
• Hold a dumbbell and bend forward while maintaining a straight back.
• Pull the dumbbell towards your side and squeeze your back muscles at the top of the movement. Hold for two seconds.

3. Dumbbell Deadlifts

• Sets: 4
• Repetitions: 10
• Hold a dumbbell and bend forward with a slight bend in your knees.
• Return to an upright position, squeezing your back muscles at the top of the movement. Hold for two seconds.

4. Cobra Pose

• Sets: 4
• Repetitions: 15-20
• Lie on the floor on a yoga mat.
• Lift your upper body while raising your legs simultaneously, forming a curved shape with your body. Squeeze your back muscles at the top of the movement. Hold for two seconds.

Beginner Back Muscle Training Schedule at Home

Exercise	Sets	Reps
Dumbbell Rows	4	12
Dumbbell Bent-Over Rows	4	12
Dumbbell Deadlifts	4	10
Cobra Pose	4	15-20

Also, Check Out:

• Also, Check Out:

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  • Beginner Back Muscle Exercises at Home: Strengthen Your Back Easily
    
  • How To Get Hard Muscles simple guide
    
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  • How to build bigger chest muscle in 8 weeks full program

Start your journey to a stronger, more defined back with these simple yet effective exercises you can perform in the comfort of your own home.

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