Back

Back

There are three primary muscles groups in the back - the trapezius muscles in the upper back, the latissimus dorsi muscles in the mid-back, and the erector spine muscles in the lower back.

There are several other smaller muscles in the back, all of which will be developed by performing exercises that work the three main back muscles.

The latissimus dorsi (also known as the "lats"), lie across the middle section of the back on each side. This muscle group when well developed gives the upper body that V shape. The lats originates from attachments along the spine and inserts with a large tendon to the humerus (upper arm bone) on each side of the body.

Chin Ups

Lat Pulldowns

Seated Pulley Rows

One Arm Dumbbell Row

Bent Barbell Rows

Deadlifts

Hyperextensions

Chin Ups

 To develop the whole shoulder girdle & upper back with specific emphasis on the upper and outer lats. A fantastic exercise.

Grasp the chin-up bar with as wide a grip as is comfortable and feasible. The width is usually the same as you would use when doing lat pull downs. With your overhand (palms facing away) grip hang from the bar and pull yourself up until chin/neck is over the bar. Hold briefly in this contracted position and then lower yourself to the starting position and repeat.

Do not move up and down in a jerky or uncontrolled manner. This is a strict exercise so do not kick with your legs to take pressure off your back. You can do this exercise so that your head is slightly forward and go up until your neck touches the bar.

Lat Pulldowns

The lat pulldown works the major muscles in the back and also the biceps in the arms. It's a good exercise to progress up to doing pull ups as it develops strength in the back and arms, so it’s ideal for beginners

Adjust the seat height or the knee pads to the correct position for you. Grasp the bar with a wide overhand grip. Should be wider than shoulder width.

Sit on the seat, with arms extended, lean back slightly so the middle of the chest is directly under the cable pulley. Brace the abs and back muscles to insure a straight back.

Breathe in and pull the bar down towards the mid chest. Keep the forearms vertical. Pause briefly, breath out slowly and return the cable to the start position.

Seated Pulley Rows

Seated cable rows are a great way to work the back muscles. Varying the width of your hands focuses the intensity on different areas of the back. Because it's a pulling exercise you are also working your biceps.

Position yourself on the cable pulley machine. Place feet on the foot plates and grasp the handles using a neutral grip. Make sure you select the appropriate handle type

As you inhale pull the cable towards your torso until it touches the lower rib cage.

At the end of the movement your back should be arched and elbows as far back as they can go but tucked into the sides

Exhale and return to the start position. Keep a straight back throughout the movement with a slight bend in the knees

One Arm Dumbbell Row

The single arm dumbbell row has the elbow tucked into the side of the body and targets the main back muscles. Using a bench helps to stabilize the position. To progress and make the exercise more challenging, it could be performed in a split stance or using a stability ball in place of the bench.

Place one knee and the matching hand on the bench. Keeping a straight back, make sure hips and shoulders are level.

Place the opposite leg out to the side to stabilize. Tuck the elbow in close to the trunk.

Wrist straight, draw the dumbbell towards the outside of the abdomen, with a sawing action. Pause then slowly lower the dumbbell to the start position.

Performing the exercise with elbow out will focus more on the rear shoulder and mid back. Tucking the elbow in close to the torso places more emphasis on the back than the shoulders and works the lats.

Bent Barbell Rows

This is a basic back exercise that works the latissimus dorsi, trapezius, erector spinae, biceps, and the forearms.

Bend over at the waist and grab a barbell with your hands placed shoulder width apart. Keep a slight bend in the knees. Lift the bar with your arms straight. Keep your upper body at a 45-degree angle to the floor and arch your back.

Moving just your arms row the barbell into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the bar until your arms are straight, but do not let the barbell touch the floor in between each rep. Keep the tension on the muscles. Repeat.

For variety you can use an underhand grip (i.e. palms of the hands facing forward) this will work the lower lats more. You can also do this exercise with dumbbells or a low cable pulley.

Deadlifts

 

This is one of the best power building exercises that you can do. Deadlifts work the spinal erectors, quadriceps, buttocks, hips, forearms, trapezius, lats, and abdominals.

Stand in front of a barbell with your shins very close to the bar. Feet shoulder width apart. 

Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back. Position yourself so it is like you are doing a squat with the barbell at arms length in front of you.

Pull the barbell off the floor by straightening your legs and torso until your body is completely erect. Pull your shoulders back. Then lower the bar back to the floor. Repeat.

Hyperextensions

This exercise is great for working the spinal erectors, buttock, and hamstrings.

Stand in the middle of the hyperextension station. Facing toward the large flat pad, lean forward until your upper thighs are placed on the pad. With your legs straight place your feet under the smaller pad.

When in position, lower your upper body at the waist until it is perpendicular to the floor. Then lift your upper body back to the starting position. At the top of the movement hold this position for a second to maximize the peak contraction. Repeat.

If you want to add resistance to the exercise you can hold a weight plate to your chest.