Back Workout

 

Back are grouped under upper body. It is comprised of three main muscle groups:

1. Trapezius/Upper Back
2. Latissimus Dorsi/Mid Back
3. Spinal Erectors/Lower Back.

 

Trapezius (Traps)

It is the long muscle having a trapezoid shape which runs from the base of your skull at your neck and down to your middle back area.

Below exercises are to target Traps Muscles/Upper-Back.

Dumbbell Shrugs

Main Area Targeted: Traps

Secondary Area Targeted: Anterior Deltoids/Front Shoulders

Steps:

1. This movement is performed in a standing position, which may also be performed in a seated position.
2. Stand with your knees slightly bent. Grasp a dumbbell in each hand, be sure to get a firm grip with palms facing in. You may use wrist straps to relieve your forearm strain if you use a heavy weight.
3. Now, with your arms straight by your sides, raise your shoulders as high as you can keeping your arms close to your sides.
4. Hold for 1-2 seconds contracting your trapezius, then release back down as you breathe in.

Cable Rope Face Pull

Main Area Targeted: Traps

Secondary Area Targeted: Rear Deltoids/Back Shoulders

Steps:

1. Put a rope attachment on a pulldown station, and make sure you select a heavy enough weight to counterbalance your weight.
2. Stand in front of the pulley and grasp each end of the rope with an overhand grip so your palms are facing each other, then lift your elbows up to shoulder level and to the sides.
3. To start, lean back so your body forms a 45-degree angle to the floor and, keeping your elbows elevated, pull the rope back toward your face until your hands are alongside your ears.
4. Squeeze, then reverse to the start, not letting the weight stack touch down between reps.
5. Exhale while pulling the weight and inhale while returning to the start position.

Barbell Upright Row

Main Area Targeted: Traps

Secondary Area Targeted: Anterior, Middle and Rear Deltoids/Shoulders

Steps:

1. With your feet hip-width apart, stand upright, holding the barbell in front of your thighs with an overhand grip a few inches outside shoulder width.
2. Maintain a slight bend in your knees and a tight core.
3. Flex your shoulders to pull the bar straight up toward your chin, keeping the bar close to your body throughout.
4. In the top position, your elbows will be high and pointing out to your sides. Hold that spot for a second before slowly lowering to the start position as you breathe in.

 

Latissimus Dorsi (Lats)

Lats are located at each side of your traps which extend from the shoulders down to your lower back. The major function of the latissimus dorsi is to extend the arm and to rotate it medially.

Below exercises are to target Lats Muscles/Mid-Back.

Bent over Barbell Rows

Main Area Targeted: Lats

Secondary Area Targeted: Traps

Steps:

1. This movement is performed with a barbell, starting with the bar located on the ground.
2. Stand behind the bar, facing it. Stand with your feet shoulder width apart. Bend your knees slightly to relieve stress from your lower back.
3. Grasp the bar with your palms facing in. Take a wide grip. Now, keeping your back flat and parallel to the ground, bring the bar up keeping your elbows close to your sides.
4. The bar should touch your upper abs, or the bottom of your rib cage. Be sure to have your knees slightly bent to aid your lower back. Keep your back flat and looking up.
5. Hold and contract for 1-2 seconds. Then slowly release back down as you breathe in.

Wide Grip Lat Pulldown

Main Area Targeted: Lats

Secondary Area Targeted: Traps and Rear Deltoids/Back Shoulders

Steps:

1. This movement is performed with a pull down machine. You will be bringing the bar down to your front on chest and not to the back.
2. Sit on the seat provided, adjusting the pad on your thighs provided so that you are comfortable.
3. Grasp the bar with your palms facing forward. Take a wide overhand grip. Sometimes the bar is already angled down at the ends, if this is the case, grasp where the bar begins to bend.
4. Begin by being fully extended and grasping the bar. Next, pull the bar down to your upper chest.
5. Hold and contract for 1-2 seconds, then release back up to the starting extended position as you breathe in.

One Arm Dumbbell Rows

Main Area Targeted: Lats

Secondary Area Targeted: Traps and Rear Deltoids/Back Shoulders

Steps:

1. One knee and hand are on the bench while your other foot is on the floor with your knee bent slightly.
2. Stick your chest out and keep your back flat. Keep your head up.
3. Grasp the dumbbell with your free hand with palms facing in. Reach forward extended slightly.
4. Bring the weight up keeping your elbow close to your side as you breathe out.
5. Hold and contract for 1-2 seconds, then release back to starting position as you breathe in.

Seated Cable Rows

Main Area Targeted: Lats

Secondary Area Targeted: Traps and Rear Deltoids/Back Shoulders

Same exercise can also be performed by straight-bar with wide grip. It will results in a broader wings.

Steps:

1. Seated with back straight, knees slightly bent and arms fully extended.
2. Grasp the natural close grip handle with palms facing each other. Extend your body forward, bending at the hips. Keep your back flat.
3. Bring your arms in towards you keeping your elbows close to your sides. At the same time extend your body from the hip to a 90 degree angle.
4. Hold and contract for 1-2 seconds. The release back to the extended starting position as you breathe in.

 

Spinal Erectors

Major function of the spinal erectors is to extend and laterally bend the trunk, neck and head.

Since you use your lower back on a daily basis, having strength in that muscle will great improve everyday tasks such as lifting or bending over.

Below exercises are to target Spinal Erectors Muscles/Lower-Back.

Deadlifts

Main Area Targeted: Spinal Erectors/Lower Back, Quads

Secondary Area Targeted: Traps, Hams, Gluteus Maximus

Steps:

1. Stand with feet shoulder width apart and your shins touching the bar. Bend your hips and knees keeping your back flat. Grasp the bar with an underhand/overhand grip slightly wider than shoulder width apart.
2. Press through your heels and lift the bar up keeping your arms relaxed. Maintain a flat back. Keep the bar close to your body.
3. Full stand up with the bar as you breathe out.
4. Hold for 1-2 seconds, then slowly return down as you breathe in.

Hyperextensions

Main Area Targeted: Spinal Erectors/Lower Back

Secondary Area Targeted: Hams, Gluteus Maximus

Steps:

1. This movement is performed with a hyperextensions bench. Position your body in the hyperextensions bench so that your hips or on the pad. You should be able to freely move up and down without and restriction.
2. Start with your body extended down. For more resistance, you can hold a weight close to your chest during the movement for a greater challenge.
3. Raise your body up so that you are parallel to the ground. Or until your feel a contraction in your lower back.
4. Hold for 1-2 seconds, then lower slowly back down as you breathe in.