Whether you are a athlete, bodybuilder, business man, or stay at home mom, strong back muscles are necessary for injury prevention and better overall body capacity. And for vanity purposes a toned back looks really good in tight backless dress and crop tops!! Having a strong back will make your day to day life easier and less strenuous, especially for anyone one like me that has one or more jobs that require a lot of continuous standing and lifting. There are three main muscle groups in the back; the Latissimus Dorsi, Erector Spinae, and Rhomboids. The Latissimus Dorsi muscles are found on the sides of the back and are used for flexibility and extension for the upper body and for rotation. The Erector Spinae is known mainly as the lower back but actually spans from the butt to the neck. The Rhomboids consist of major and minor muscles the go between the shoulder blades to aid in rotation, elevation, and retraction of the shoulder blades.
MY TOP 5 MUSCLE BUILDING EXERCICSES FOR THE BACK
1. The Deadlift
The Deadlift is a full body exercise that works several muscle groups. It must be done carefully and with good controlled technique to prevent strained muscles in the back and joints. Practice the movement with no weight first before progressing!! The primary muscles used in a deadlift are the erector spinae, gluteus maximus, quadriceps, hamstrings, and adductors.
2. The Lat Pulldown
The Lat pull down is a compound exercise that primarily targets the Latissimus Dorsi. The biceps and muscles of the forearm are also worked. Building this muscles helps to build the coveted V-Shape that most all gym goers and fitness competitiors desire!!
3. The Pull-Up
The pull-up is a multi-joint upper body exercise. The pull-up can increase shoulder girdle stability, upper body muscular pulling strength, and performance of activities requiring higher levels of relative strength. There are NUMEROUS muscles activated by this one movement.
4. Back Extensions/Hyperextensions
The primary muscle involved is the Erector Spinae; strengthening this muscle can help reduce the risk of lower back injury during more complex movements such as deadlifts. Also incorporated is the gluteus maximus, adductor magnus, and hamstrings. Start out with body weight resistance only then progress to weighted hyperextensions the move advanced you become!
5. Seated Rows
The seated row is another compound exercise that works the erector spinae, lower trapezius, rhomboids, latissimus dorsi, and teres major(outer back). It also works several muscles in the shoulder. You can also do bent over rows with dumbbells or barbell as an alternative to a machine.
Kyra Marie is a ACE certified personal trainer and has implemented several life and body transformation programs to a diverse population in the Birmingham area. Her love of fitness led her to set a goal for herself by becoming an NPC and SNBF bikini competitor starting in 2009. Before becoming a personal trainer she attended and graduated(1999) from Auburn University Magna Cum Laude with a B.S. in Human Development and Family Studies and later worked as a case worker serving therapeutic foster children with a United Way non profit organization. After being accepted to the University of Alabama MSW Masters program she decided to make a drastic career change and pursue a life long dream of being a cosmetologist. In 2001 she attended and graduated from Lawson State Community College with a Cosmetology license. She has worked in the hair and beauty industry for 14 years and is currently a licensed managing cosmetologist and owner of K. Marie Hair Studio. She has a sincere passion to help and empower women….”the most beautiful thing a woman can wear is confidence.”