A step-by-step guide to perfecting back exercises and staying warm this winter at the gym.

Welcome to the Winter Gym Guide for Beginners: Second Edition. This time, we're focusing on back exercises that will help you build strength and get a toned back — all while staying warm this winter!

What to Wear
For winter workouts, wear loose-fitting athletic pants and a long-sleeve yoga shirt to stay warm. Once you’re dressed, put on your headphones, get ready, and start with the elliptical machine. Set the resistance to level 3 and grip the fixed handles. Focus on hip flexion with lower body power. Keep your foot firmly pressed on the pedal, and make sure your heel doesn’t lift. After about 3–5 minutes, you should feel warmed up.

I love wearing my dumbbell necklace during workouts – it gives me a powerful sense of strength and focus. Every time I feel tired, this piece reminds me why I started: to stay disciplined, to keep pushing, and to grow stronger inside and out. It’s more than just jewelry – it’s my everyday motivation. 🛒 Get yours here and carry your strength with you.

First Exercise: Assisted Pull-Up Machine

1. Start by adjusting the weight on the assisted pull-up machine to a slightly heavier than your body weight.

2. Grip the handles properly, aligning your hands with your thumbs placed at equal distances.

3. Step up on the machine, keeping your legs at a 90-degree angle.

4. Focus on using your back to pull the weight up, making sure your chest faces upwards and your shoulders stay relaxed, away from your ears.

5. Perform 4 sets of 10 repetitions, focusing on slow, controlled movements.

Second Exercise: Lat Pulldown

1. Find the lat pulldown machine and adjust the weight to a manageable level.

2. Sit upright, keeping your pelvis in a neutral position, and press your shoulders down.

3. Grip the bar at the bend, pulling it down slowly while keeping your forearms vertical to the ground.

4. Engage your back muscles to pull the bar down to your chest. This works your back and eliminates back fat.

5. Perform 4 sets of 10 repetitions, focusing on controlled and deliberate movement.

Third Exercise: Seated Row

1. Adjust the seated row machine and sit comfortably with your feet pressing into the footrests.

2. Grip the handles and pull them towards you while keeping your back straight and engaging your core.

3. Pull with your back muscles to bring the handles towards your abdomen, feeling the muscles in your back contract.

4. Ensure that your chest remains pressed against the support pad during each movement.

5. Perform 4 sets of 10 repetitions.

Fourth Exercise: Wide-Grip Seated Row

1. Adjust the seated row machine and swap out the handle for a wide grip bar.

2. Perform the same motion as the previous row, but use the wide grip to target your back in a slightly different way.

3. Keep your chest lifted and avoid letting your rib cage flare. Focus on pulling the handle towards your abdomen and controlling the movement.

4. Perform 4 sets of 10 repetitions, ensuring that your back remains engaged throughout the movement.

Stretching

Finally, after completing all exercises, take a moment to stretch. Stand facing a wall and slowly push your hips back while leaning forward. Keep your calves perpendicular to the floor and let your chest sink down to feel a deep stretch in your back. Hold for 20 seconds per stretch and repeat two sets.

Congratulations! You've completed your back workout for the day. Consistent training will help you develop a stronger, more defined back, making you look and feel great.

🛒 Shop Now - Find the Perfect Product for You!