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The Back
The Trapezius is the flat, triangular muscle that extends out and down from the neck and then between the shoulder blades. The basic function of the Trapezius is the raising of the whole shoulder girdle.
The Latissimus Dorsi are the large triangular muscles that extend from beneath the shoulders to the small of the back on both sides. These are the largest muscles of the upper body.
The Spinal Erectors are several muscles in the lower back that guard the nerve channels and help keep the spine erect. They are also the slowest muscles to recuperate from a heavy work out.
Developing a broad, thick and massive back is absolutely necessary in the creation of a quality physique. Strong back muscles are essential for lifting and carrying heavy weight and a highly muscular back has always been considered the measure of a person's strength.
Upper Back
The central muscle of the upper back is Trapezius; a triangular muscle that extends to the shoulders from either side of the neck, that then comes together over the spine about halfway down the back. Exercises that specifically work the traps include anything that involves lifting the shoulders: shrugs and upright rows, also rowing in certain positions work the Trapezius.
Lats
The most impressive area of a fully developed back is the sweep of the lats. The traditional v-shape of a bodybuilder: wide shoulders descending to a firm tight waistline is dependent on the right kind of lat development. Any kind of pull down movement, such as cable pull downs or chins develop the width of the lats. The precise way that the pull down movement affects the lats is determined by the angle you are working at, how wide apart your arms are and whether you are pulling down to the front or to the rear. Close grip and wide grip movements as well as front and rear chins and pull downs are key to total lat development.
Lower Lats
To develop the lower lats you need to do your back exercises with a very narrow grip. Narrow grip chins, narrow grip pull downs as well as one arm cable rowing and one arm dumbbell rows are great exercises for developing the lower lats. It is also very important to do stretches between sets, grabbing hold of something and pulling until you can feel the lower lat almost down to your hip.
Middle Back Thickness
Not only should the lats be wide and sweeping. They should also look thick and powerful where they come together in the middle back. Back thickness is primarily achieved by doing rowing exercises, barbell rows, cable rows, T-bar rows and so on. If you want to target the middle back, do rowing that gives you a longer range of motion in order to fully contract the area. Cable rows with separate cables or a wide grip, one arm rows or barbell rows with a wider grip.
Lower Back
A really great lower back has two columns of muscle that stand out on either side of the spine. A truly Amazonian physique needs lower back development and thickness. If you have a weak lower back, you should begin by doing bent over rows, starting with a relatively low weight and gradually increasing the weight as your back develops. Because the body tends to store a disproportionate amount of fat around the waist line, leanness and definition in the lower back are the visible proof that a weight lifter has worked hard to get in shape. If you do not have pre-existing problems with your lower back, dead lifts are ideal. These not only develop the lower back but strengthen it as well. Simpler safer exercises for the lower back are hyperextensions and 'good-mornings'.
Back Mistakes
A common mistake when doing back exercises is using too much bicep effort and not enough back, or involving the lower back in a swaying motion instead of making the lats do most of the work. You have to make an effort when training lats to isolate them so that only these muscles are involved in the movement.
Designing a Back Program
To plan a comprehensive program of back training, you need to consider how each important back muscle functions so that you include exercises for each vital area. If you do not properly appreciate the complexity of the back and how many different movements it takes to get full back development, you will wind up with serious weak spots in this part of your physique. For example, it does not do any good to do five sets of chins to the front, five sets to the back, five sets of wide grip pull downs and five sets of narrow grip pull downs and then figure that you have worked the back adequately. Every one of those exercises works the pull down function of the back, which works the width of the back. A complete back program also has to develop the thickness of the back, the lower lats and the strength and definition of the lower back.
Stretching and Flexing
Stretching and flexing the muscles between each set is very necessary. This is especially true for the back. Continually stretching the lats will help you achieve that long sweep and low tie-in at the waistline that makes the back impressive. When you are training lats with chins and pull downs, between sets grab hold of something solid and stretch them out one at a time or both at once. Also, all the serrratus exercises can be used to stretch the lats. This lengthens the muscles, helps you get a fuller range of motion and a deeper concentration. This also helps develop the lower area of the lats as they extend to the waist.
The Back Exercises
Wide grip chins behind the neck; widen the upper back and create a full sweep in the lats. Wide grip chins widen the lats and develop the entire shoulder girdle. This is an exercise primarily for the outer regions of the lats and spreads the scapula, making it easier to flare the lats.
Wide grip chins to the front; widen the upper back and create the full sweep in the lats. Chinning so that you touch your chest to the bar, rather than the back of the neck will you a slightly longer range of motion and is less strict. Chins to the front allow you to cheat slightly, so that you can continue your reps even after you tire.
Close grip chins; widen the lower lats and widen the serratus. This exercise is great for widening and lengthening the appearance of the lats.
Lat machine pull downs to the front or the back; widen the upper lats. This exercise allows you to do chins with less than your total body weight, so that you can do a lot of extra reps for the upper back if you feel you need more work in that area. However, you should not replace chins as the standard exercise to widen the upper lats.
Close or medium grip pull downs; to the front widen the lower lats. Working with an overhead cable and weight stack allows you to do the chinning movement with less than your body weight.
Bent over barbell rows; thicken the upper back. This exercise also helps widen the upper back and to a lesser degree add density to the lower back.
Bent over dumbbell rows; to work each side of the upper back in isolation. You can still work heavy and give your back a good work out using dumbbells. By using them, you are forcing each side of the body to work up to its own capacity rather than running the risk of having the stronger side help out the weaker one. This is a good weak point exercise for anyone lacking upper back symmetry.
T-bar rows; thicken the outer back.
One arm dumbbell rows; isolate each part of the back. Rowing one side at a time with a dumbbell has two unique advantages over machine or barbell rows. It isolates the latissimus muscles on each side and allows you to lift the weight higher, thus allowing you to lift the weight higher. You will therefore get a more complete contraction. Using heavy weight in this exercise is less important than getting the fullest range of motion, which will help to define the center of the back.
One arm cable rows; develop the lower lats. This is an especially good movement for tying the lower lats to the waist.
Seated cable rows; to develop the thickness of the back and the lower lats. This movement also works the lower section of the lats.
Bent arm pull over with barbell; to work the lower lats and the serratus. It also stretches the pecs and widens the ribcage.
Dead lifts; to work the lower back. Dead lifts are an overall power exercise that involve more muscles than any other exercise in your routine, including the lower back, upper back and Trapezius muscles, the buttocks, and the legs. A strong lower back is especially important when doing movements like Bent Over Rows and T-bar rows, which put a lot of strain on this area.
Good Mornings; works the lower back in isolation. Good mornings are similar to straight leg dead lifts.
Hyperextensions; to develop the spinal erectors in the lower back.
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The Trapezius is the flat, triangular muscle that extends out and down from the neck and then between the shoulder blades. The basic function of the Trapezius is the raising of the whole shoulder girdle.
The Latissimus Dorsi are the large triangular muscles that extend from beneath the shoulders to the small of the back on both sides. These are the largest muscles of the upper body.
The Spinal Erectors are several muscles in the lower back that guard the nerve channels and help keep the spine erect. They are also the slowest muscles to recuperate from a heavy work out.
Developing a broad, thick and massive back is absolutely necessary in the creation of a quality physique. Strong back muscles are essential for lifting and carrying heavy weight and a highly muscular back has always been considered the measure of a person's strength.
Upper Back
The central muscle of the upper back is Trapezius; a triangular muscle that extends to the shoulders from either side of the neck, that then comes together over the spine about halfway down the back. Exercises that specifically work the traps include anything that involves lifting the shoulders: shrugs and upright rows, also rowing in certain positions work the Trapezius.
Lats
The most impressive area of a fully developed back is the sweep of the lats. The traditional v-shape of a bodybuilder: wide shoulders descending to a firm tight waistline is dependent on the right kind of lat development. Any kind of pull down movement, such as cable pull downs or chins develop the width of the lats. The precise way that the pull down movement affects the lats is determined by the angle you are working at, how wide apart your arms are and whether you are pulling down to the front or to the rear. Close grip and wide grip movements as well as front and rear chins and pull downs are key to total lat development.
Lower Lats
To develop the lower lats you need to do your back exercises with a very narrow grip. Narrow grip chins, narrow grip pull downs as well as one arm cable rowing and one arm dumbbell rows are great exercises for developing the lower lats. It is also very important to do stretches between sets, grabbing hold of something and pulling until you can feel the lower lat almost down to your hip.
Middle Back Thickness
Not only should the lats be wide and sweeping. They should also look thick and powerful where they come together in the middle back. Back thickness is primarily achieved by doing rowing exercises, barbell rows, cable rows, T-bar rows and so on. If you want to target the middle back, do rowing that gives you a longer range of motion in order to fully contract the area. Cable rows with separate cables or a wide grip, one arm rows or barbell rows with a wider grip.
Lower Back
A really great lower back has two columns of muscle that stand out on either side of the spine. A truly Amazonian physique needs lower back development and thickness. If you have a weak lower back, you should begin by doing bent over rows, starting with a relatively low weight and gradually increasing the weight as your back develops. Because the body tends to store a disproportionate amount of fat around the waist line, leanness and definition in the lower back are the visible proof that a weight lifter has worked hard to get in shape. If you do not have pre-existing problems with your lower back, dead lifts are ideal. These not only develop the lower back but strengthen it as well. Simpler safer exercises for the lower back are hyperextensions and 'good-mornings'.
Back Mistakes
A common mistake when doing back exercises is using too much bicep effort and not enough back, or involving the lower back in a swaying motion instead of making the lats do most of the work. You have to make an effort when training lats to isolate them so that only these muscles are involved in the movement.
Designing a Back Program
To plan a comprehensive program of back training, you need to consider how each important back muscle functions so that you include exercises for each vital area. If you do not properly appreciate the complexity of the back and how many different movements it takes to get full back development, you will wind up with serious weak spots in this part of your physique. For example, it does not do any good to do five sets of chins to the front, five sets to the back, five sets of wide grip pull downs and five sets of narrow grip pull downs and then figure that you have worked the back adequately. Every one of those exercises works the pull down function of the back, which works the width of the back. A complete back program also has to develop the thickness of the back, the lower lats and the strength and definition of the lower back.
Stretching and Flexing
Stretching and flexing the muscles between each set is very necessary. This is especially true for the back. Continually stretching the lats will help you achieve that long sweep and low tie-in at the waistline that makes the back impressive. When you are training lats with chins and pull downs, between sets grab hold of something solid and stretch them out one at a time or both at once. Also, all the serrratus exercises can be used to stretch the lats. This lengthens the muscles, helps you get a fuller range of motion and a deeper concentration. This also helps develop the lower area of the lats as they extend to the waist.
The Back Exercises
Wide grip chins behind the neck; widen the upper back and create a full sweep in the lats. Wide grip chins widen the lats and develop the entire shoulder girdle. This is an exercise primarily for the outer regions of the lats and spreads the scapula, making it easier to flare the lats.
Wide grip chins to the front; widen the upper back and create the full sweep in the lats. Chinning so that you touch your chest to the bar, rather than the back of the neck will you a slightly longer range of motion and is less strict. Chins to the front allow you to cheat slightly, so that you can continue your reps even after you tire.
Close grip chins; widen the lower lats and widen the serratus. This exercise is great for widening and lengthening the appearance of the lats.
Lat machine pull downs to the front or the back; widen the upper lats. This exercise allows you to do chins with less than your total body weight, so that you can do a lot of extra reps for the upper back if you feel you need more work in that area. However, you should not replace chins as the standard exercise to widen the upper lats.
Close or medium grip pull downs; to the front widen the lower lats. Working with an overhead cable and weight stack allows you to do the chinning movement with less than your body weight.
Bent over barbell rows; thicken the upper back. This exercise also helps widen the upper back and to a lesser degree add density to the lower back.
Bent over dumbbell rows; to work each side of the upper back in isolation. You can still work heavy and give your back a good work out using dumbbells. By using them, you are forcing each side of the body to work up to its own capacity rather than running the risk of having the stronger side help out the weaker one. This is a good weak point exercise for anyone lacking upper back symmetry.
T-bar rows; thicken the outer back.
One arm dumbbell rows; isolate each part of the back. Rowing one side at a time with a dumbbell has two unique advantages over machine or barbell rows. It isolates the latissimus muscles on each side and allows you to lift the weight higher, thus allowing you to lift the weight higher. You will therefore get a more complete contraction. Using heavy weight in this exercise is less important than getting the fullest range of motion, which will help to define the center of the back.
One arm cable rows; develop the lower lats. This is an especially good movement for tying the lower lats to the waist.
Seated cable rows; to develop the thickness of the back and the lower lats. This movement also works the lower section of the lats.
Bent arm pull over with barbell; to work the lower lats and the serratus. It also stretches the pecs and widens the ribcage.
Dead lifts; to work the lower back. Dead lifts are an overall power exercise that involve more muscles than any other exercise in your routine, including the lower back, upper back and Trapezius muscles, the buttocks, and the legs. A strong lower back is especially important when doing movements like Bent Over Rows and T-bar rows, which put a lot of strain on this area.
Good Mornings; works the lower back in isolation. Good mornings are similar to straight leg dead lifts.
Hyperextensions; to develop the spinal erectors in the lower back.
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