The back has many functions and therefore several muscles that should be targeted when exercising the back. This article will highlight these movements and exercises.
Pulling the arms down from an elevated position. This movement uses the large latissimus dorsi muscles that wrap from your mid back around your side. They are responsible for the V shape of the back. Exercises that accomplish this movement are: Pull Ups, Chin Ups and Pull Downs in any variation. Note: images for all these exercises can be found here.
Taking the arms backward while at your side. This action is normally called rowing. You will use these muscles when doing this motion: the latissimus dorsi in addition to the teres muscles, spinatus muscles along with the rhomboids. Some of the exercises that achieve this action and pinpoint those muscles are: Rows, One-Arm Row and also Low Pull.
Moving the arms backward while you maintain them at shoulder level. This is the lesser common of all the shoulder actions. It would necessitate having the arms raised before you and to draw the arms backward as you are maintaining them lifted. The sport of rowing is one of the few times we do this motion. In rowing, your elbows are maintained high versus the row exercise in which your elbows are near your sides. Physical exercises that imitate this motion and train each of these muscles are the just like for the regular row exercises, but you must maintain raised elbows.
Lifting the shoulders. Also known as a shrug, this is a common and functional movement. This movement uses the trapezoid muscles. Exercises that accomplish this movement are any of the various shrug exercises.
Extending the Spine. This is taking the spine from a bent over position to a neutral position. The muscles that accomplish this are the erector spinae muscles. A few of the exercises that use these muscles are Back Extensions on a Ball or Roman Chair and leaning forward while on a rowing machine.
Be sure to cover all these bases when training your back so it will be as healthy as possible and stay strong.
Pulling the arms down from an elevated position. This movement uses the large latissimus dorsi muscles that wrap from your mid back around your side. They are responsible for the V shape of the back. Exercises that accomplish this movement are: Pull Ups, Chin Ups and Pull Downs in any variation. Note: images for all these exercises can be found here.
Taking the arms backward while at your side. This action is normally called rowing. You will use these muscles when doing this motion: the latissimus dorsi in addition to the teres muscles, spinatus muscles along with the rhomboids. Some of the exercises that achieve this action and pinpoint those muscles are: Rows, One-Arm Row and also Low Pull.
Moving the arms backward while you maintain them at shoulder level. This is the lesser common of all the shoulder actions. It would necessitate having the arms raised before you and to draw the arms backward as you are maintaining them lifted. The sport of rowing is one of the few times we do this motion. In rowing, your elbows are maintained high versus the row exercise in which your elbows are near your sides. Physical exercises that imitate this motion and train each of these muscles are the just like for the regular row exercises, but you must maintain raised elbows.
Lifting the shoulders. Also known as a shrug, this is a common and functional movement. This movement uses the trapezoid muscles. Exercises that accomplish this movement are any of the various shrug exercises.
Extending the Spine. This is taking the spine from a bent over position to a neutral position. The muscles that accomplish this are the erector spinae muscles. A few of the exercises that use these muscles are Back Extensions on a Ball or Roman Chair and leaning forward while on a rowing machine.
Be sure to cover all these bases when training your back so it will be as healthy as possible and stay strong.
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