BACK EXERCISE
For any serious weight trainer, developing a broad and powerful back is an important goal. In doing so, you will increase strength and stability of the upper torso, specifically the Pectoral Girdle. While your back is made up of well over one hundred muscles, weight trainers, bodybuilders and general fitness enthusiasts mainly focus on four; the trapezius, the rhomboids, the latissimus dorsi and the erector spinae muscles. We will list each separately and profile origin, action and insertion for each as well as list various exercises to train each muscle.
Trapezius
The trapezius muscle originates at the occipital bone and inserts on the clavicles and scapular spines. Specific regions of the trapezius muscle can contract independently of each other making its' actions quite varied, ranging from elevation, retraction, depression or rotation of the scapula to elevation of the clavicle and extension of the neck. As a result, it is important to avoid the pitfall of completing only one back exercise and calling it an effective back workout.
Portions of the trapezius muscle will increase in size and strength by performing exercises such as pulldowns and rows. An important movement to add to your back exercise routine will be shrugs, either using a barbell or dumbbells. This back exercise, in particular, is a vital part of a complete back exercise routine for bodybuilders.
Rhomboids
The rhomboids (major and minor) originate on the spinous processes of the superior thoracic vertebrae and C7-T1, respectively. They insert on the vertebral border of the scapula. The actions of the rhomboids include adduction and downward rotation of the scapula.
The rhomboids contract during most movements for the upper back including pulldown and rowing back exercises. No specific work needs to be added to your back exercise routine for the rhomboids.
Latissimus Dorsi
The latissimus dorsi originates on the spinous process of the inferior thoracic and all lumbar vertebrae, ribs 8-12 and the lumbodorsal fascia. It inserts on the floor of the intertubercular groove of the humerus. Its actions include extension, adduction and medial rotation at the shoulder.
The most commonly used back exercise to work the latissimus dorsi muscle is the pulldown exercise. This back exercise can be done from a variety of angles using a variety of different bars and hand positions. Another very effective back exercise used to engage this muscle is the row. Again, this can be performed using either a barbell or dumbbell and with varying grips (overhand vs. underhand) as well as variations is hand position ranging from narrow to wide positions. When choosing the exercises to make up your back exercise routine, variety is the key.
Erector Spinae Muscles
Also known as spinal erectors, this group of muscles can be divided into three groups; spinalis, longissimus and iliocostalis. The origins for this group of muscles run down the entire length of the back, starting at C7 and ending at the iliac and sacral crests. Insertions begin at the spinous process of the axis and end at the inferior surfaces of ribs 6-12. The main action of the group of muscles in extension of the vertebral column.
This group of muscles deserves special attention in your back exercise program. Target these muscles with back exercises such as deadlifts and hyperextensions.
A well developed back, from top to bottom, requires hard work and smart training. Use this back exercise list as a guide to help you develop a strong back which, in turn, will enable you to increase strength throughout the rest of your body.
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