Back Exercise
Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids (upper/middle back), and erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin’s surface, play a huge role in almost everything you do, from swinging a golf club to sitting at the dinner table. Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back. The rhomboids’ primary function is to retract, elevate and rotate the shoulder blades, which also helps you accomplish pulling activities such as starting a lawn mower or serving a tennis ball.
Back Exercises
- Pull ups
- Reverse Grip Pulldowns
- Straight Arm Pulldowns
- V Bar Pulldowns
V Bar Pullups
Wide Grip Pulldowns
Wide Grip Pull Ups
Wide Grip Rear Pulldowns
Middle Back Exercises
Barbell Rows
Lying T Bar Rows
One Arm Barbell Rows
Reverse Grip Bent Over Rows
Seated Cable Rows
Single Arm Dumbbell Rows
Smith Machine Rows
T Bar Rows
Two Arm Dumbbell Rows
Two Arm Hammer Dumbbell Row
Lower Back Exercises
Barbell Stiff Leg Deadlifts
Dumbbell Stiff Leg Deadlift
Hyperextensions
Lying Back Presses
Smith Machine Stiff Leg Deadlifts
You may want to check out my other articles on: Gain Muscle and Six Pack Abs
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[...] Your body should form a straight line from your hands to your hips. Lower your torso, allowing your lower back to round, until it’s just short of perpendicular to the floor. Raise your upper body until [...]
[...] most exercises. For example, when performing heavy shoulder presses, strong abs help protect the back. While great abs are no substitute for a weight belt during heavy lifts, they do go a long way in [...]
[...] different. Workout videos can also cater to your level of fitness. If you are just beginning an exercise program and are not in the greatest shape, you can find many different workout videos for beginners. There [...]
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[...] rockers and even benches. Even a simple mat and a good Pilates tape can do wonders to work the abs, back, and entire pelvic [...]
[...] muscle groups such as the back, chest, shoulders and legs should rarely be trained with any isolation movements whatsoever. The [...]
[...] talk about working the lower back muscles on the ball. The same issues hold true when comparing back extensions on the floor and back extensions on the ball. You have less range of motion on the floor, so you [...]
[...] rockers and even benches. Even a simple mat and a good Pilates tape can do wonders to work the abs, back, and entire pelvic [...]
[...] that extend around to the back and targets stubborn “love handles”. Again, starting on your back with your feet in the air and the ball between your feet, make small circles the size of a dinner [...]
[...] Wednesday, you can target the back, forearms and the biceps. Front lat pulls repeated for ten times in four sets help work both the [...]
[...] probably the best starter equipment. With just these things you can start toning your arms, chest, back, legs and abs. Depending on your goals you may want to get additional equipment but this will give [...]