Finding the right exercise for you might seem to be an absolute mission impossible. With a huge amount of variety of exercises and techniques to use it can all get very confusing.
The only way to find the right training routine and exercises is to know exactly what you want and understand which exercises are going to give you the most benefits.
Today i'm going to explain anatomy behind top back exercise you can't go wrong with.
Let's analise step by step the biggest back muscles you need to know before choosing your back exercises:
Also known as lats. This is a huge flat muscle on your back stretching to the sides. Latissimus dorsi is the biggest upper body muscles therefore it is extremely important to know how to strengthen this muscle.
This large muscle is responsible for extension, adduction, transverse extension also known as horizontal abduction, flexion from an extended position and (medial) internal rotation of the shoulder joint.
It also has a synergistic role in extension and lateral flexion of the lumbar spine. In the other words lats are responsible for depression, adduction, extension and internal rotation of the arm at the shoulder. Aesthetically lats can create that very desirable triangle shape. See physio-pedia.com.
The trapezius muscle is divided in two major groups: upper-trapezius and lower trapezius muscle. Trapezius is very important back muscle. Its superficial flat and wide muscle covering most of the upper back and lower part of neck.
Trapezius is responsible for moving, rotating and stabilising scapula. Aesthetically trapezius can create an impressive look in terms of your upper back.
Erector spinae is not only one muscle but a set of muscles and tendons which run along your spine. It is divided in 3 different columns:
Erector spinae's function is to rotate and straighten your back.
**Please note: before starting back workout make sure you have warmed up your elbows with some triceps work like bodyweight dips (check out this link); as triceps are heavily involved in almost every back exercise.
See Wikipedia here on chin ups. This is a multi joint back exercise which also helps you to work your biceps, forearms and triceps.
IMPORTANT - make sure you have a good grip on the bar, keep your body straight at all times, squeeze your buttox and try to avoid swinging.
Variations - resistance band chin ups, helps for beginners and especially females, resting feet on the floor, changing your grip from wide to close or your changing hand position to pronated or supinated grip.
Pay attention - do not start chin up with jerky movement. It can cause shoulder injury.
This is a multi joint exercise involving almost all back muscles. You can't go wrong with adding rowing into your training routine.
Take time to find the best rowing exercises suitable for you. Have a look at this link to get an idea.
Important - make sure you pull dumbells or bar up to your navel. This way you are going to work out your lower trapezius.
Some people like to bring DB or the bar to their chest or thighs. This is not the correct way to perform row.
Variations - single arm rowing, bend over rowing, seated rowing, standing rowing, cable machine rowing, every gym has one or two different rowing machines including cardio rowing machine.
Pay attention - don't let your trapezius do all the work, as sometimes this could happen and whole exercise can lose its benefits. Keep your head straight and chin up to avoid unnecessary upper traps involvement.
Multi-joint exercise. Working which is targeting multiple muscle groups just in one lift. Extremely important exercise for lower and upper back muscles.
Important - this exercise works spine intensively. There is a high risk of injury if appropriate weight is not being used. Always warm up before deadlifting and choose your progressive overload gradually.
Variations - stiff leg deadlift, resistance band deadlift, sumo deadlift, single leg deadlift, romanian deadlift.
Pay Attention - very IMPORTANT do not round your back at any time whilst deadlifting. If you can't maintain a straight back, lower the weight. Sometimes the grip can be a big issue for heavy deadlifts. You can use special weightlifting straps.
All three exercises are going to be extremely rewarding for your strength and the looks of your back.
Make sure you are going to incorporate these exercises in your next training program. You don't have to do hundreds of different exercises as long as you can perform these three top back exercises correctly and with the right progressive overload.
I look forward hearing about your gains!
