Back (Page 1 of 2)

The back contributes more to the overall shape of a man and woman’s physique than any other body part. A statuesque, well-defined, V-shaped back gives women and men alike the appearance of a smaller waist and hips. A well-defined back also promotes youthful erect posture and keeps your shoulders from slumping. By adding back exercises to your workout you will reduce your risk of back injury and lower back pain. Poor back development gives you the appearance of having rounded shoulders and a tired older looking appearance.

Very few people these days use their back muscles to the point they are sufficiently developed. Therefore, almost everyone needs to include a back routine in his or her workouts.

The latissimus dorsi or “lats” are the most important back muscles and originate form the spinal column near the middle of the back and tailbone. They run upward and sideways and taper into the shoulder area, narrowing as they go. This is what gives you that desired V-shape.

Back Development Instructions

1. Don’t “cheat” the back movement by arching the back or over emphasizing arm movement (i.e. pulling exercises).
2. Use 2-4 timing when performing the exercise movement.
3. Vary the position of the palms and grip width to work all heads of the back muscles.
4. Make a concerted effort to concentrate on the back muscle when performing the movement.

Exercises
These following back muscle exercises are used for back development and balance:

1. Close-Grip Front Lat Pull-Down – This exercise perfects the lower lats. As a variation you can use a wide grip position to work the upper lats. Another variation is to perform this movement behind the neck, which will stimulate the upper lats.
   
2. One-Arm Dumbbell Rowing – This exercise perfects the upper and lower lats while stimulating the trapezius and indirectly stimulating the biceps.
   
3. Bent-Over Wide-Grip Barbell Rowing – This exercise perfects the upper back and lats. When performing this exercise keep legs slightly bent and torso parallel to the floor. You can also perform this exercise with dumbbells.
   
4. Barbell Dead Lift – This exercise perfects the lower back, buttocks, hamstrings, and thighs. There are many variations to this exercise. You can perform the exercise with slightly bent knees or straight legged. In the beginning you should use the slightly bent knee position. You can also perform this exercise by standing on a flat bench to get maximum extension. You can also use dumbbells to perform dead lifts.

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