18 Effective Ways of Back Training

18 Effective Ways of Back Training


18 effective ways of back training

Ever imagined a broad back. Body building involves the development of bigger muscles like upper body muscles and lower body muscles. The upper body muscles includes the chest and the back, shoulders and biceps and triceps. Back muscles increases the look of the body.

The back muscles are named as Latissimus dorsi. These are large triangle muscles that are extended from under the shoulders to the back bone on both the sides of the body. These are the largest muscles on the upper body. The basic function of the back muscles is to give support to the spinal cord and in the movement of the shoulders.

Back muscles are divided into two sections. The upper back muscles and the, lower back muscles. The lower back muscles are generally termed as spinal erectors as these muscles guard the nerve channel and helps in keeping the spinal cord erect.

In the upper body the trapezius is a flat and triangular muscle that actually extends from the neck to the shoulder. Development of thick, massive and broad back muscles involves hard training.

For creating a very good bodybuilding physique broad and thick back is very important. Strong muscles of the back help in lifting and carrying heavy weights and highly muscular back has always been considered as the measure of man strength.

During a competition a judge usually looks at three things during a back pose. They are the thickness and the muscularity of the back muscles especially the upper back muscles. The sweep and the width of the lats and the definition and development of the lower back and lower lats.

The V shape of the bodybuilders with wide shoulders and a tight waistline is dependent on the development of the lat. The width of the lat depends on the pull down movement such as cable pull downs or chins. Lats are again classified into upper lats and lower lats.

In the development of the lower lats close grip chin ups and close grip pull downs play a major role mid back thickness is also important.

The development of this mid back involves primarily rowing exercises like dumbbell rowing, cable rowing, T-bar rowing. Longer range of motions with the squeeze of the muscle give a thick back. Planning a back workout need knowing the function of each muscle. Wrong workout results in damage to the back or the spinal cord.

To develop lat width wide grip chin ups and wide grip pull downs are primary exercises.

Lower lat development

One arm cable rowing , close grip chin-ups and close grip pull downs helps in development of lower lat muscles.

Middle back thickness

Seated rowing and T bar rowing done on a wide grip creates a thick middle back.

Lower back development

Dead lifts and extension movements like good mornings and hyper extensions isolate and develop the lower back.

Anatomy of the back muscles

Source: http://www.human-anatomyped.net/wp-content/uploads/2015/12/details-of-human-anatomy-upper-back-5660ffb52bc38.jpg

The superficial muscles of the back are as follows

Trapezius muscle

This muscle originates from the skull and stretches towards the shoulder. This muscle is responsible for moving rotating and stabilizing then scapula or generally termed as shoulder blades.

Source: http://bodybuilding-wizard.com/wp-content/uploads/2014/04/trapezius-latissimus-rhomboid.jpg

This muscle is wide flat and superficial muscle that covers most of the upper back and the posterior of the neck. This muscle is divided into left trapezius and right trapezius and these muscles are symmetrical and they join at the vertebral column

Infraspinatus muscle

This is the major muscle for the movement of the rotator cuff muscles. Because of the lack of inferior stability most of the dislocations occur

Latissimus dorsi

This means the broadest muscle of the back. This is one of the widest part and a very thin triangular muscle. This muscle playas a major role in pull-ups swimming, chin ups

Levator scapulae

The levator scapulae muscle resides at the back and side of the neck. It is embedded into the vertebratal border of the scapula. The levator muscles will work with the laevator scapulae to secure the scapula

Rhomboid minor

Rhomboid minor is a small skeletal muscle on the back that connects the scapula with the vertebrate of the spinal column. Together with the rhomboid major, the rhomboid minor retracts the scapula when trapezius is contracted.

The rhomboid major and rhomboid minor elevates the medial border of the scapula.

Rhomboid major

The rhomboid major muscle is a skeletal muscle on the back that connects the scapula with the vertebrate of the spinal column.

Lumbar fascia

The lumbar fascia is in the lumbar region consisting of the sheets of connecting tissues fibers primarily collagen. The basic function of the lumbar fascia finds the deep muscles of the back to the spine and to the transverse processes of the vertebrate.

This muscle is attached to the gluteus muscle and Latissimus muscle

Serratus posterior anterior

The serratus posterior anterior is a thin quadrilateral muscle situated at the upper back of the thorax. The basic function of the serratus posterior superior is to elevate the fifth ribs which aids deep inspiration.

Source https://images.gutefrage.net/media/fragen/bilder/wie-trainiere-ich-den-saegezahn-muskel/0_original.jpg?v=1308831446000

Serratus posterior inferior

The serratus posterior inferior muscle is the rear serratus muscle located on the back. The serratus posterior inferior draws the lower ribs backward and downward to assist in rotation and extension of the trunk.

This movement of the ribs also contributes to forced expiration of the air from the lungs


Barbell dead lift

This exercise is foe targeting the lower back.

Source: http://www.mensfitness.com/sites/mensfitness.com/files/styles/photo_gallery_full/public/deadlift_1.jpg?itok=Gu3tB6gW

It hits the entire posterior chain from the calves to the upper traps. Dead lifts are the power exercises that involves more muscles than another exercises in your routine.

The muscles included are lower back, upper back, trapezius and glutes. Place a barbell on the floor in front of you. Bend your knees lean forward and grasp the bar with underhand grip.

Now keeping your upper body straight slowly lift the barbell till the back become straight.

Bent over barbell row

Barbell rowing is the best workout for targeting the larger muscles groups of both the upper and the lower back muscles equally.

Source: https://s-media-cache-ak0.pinimg.com/736x/20/ac/34/20ac34a6d9c0429567287eab3c6e8131.jpg

Bent over dumbbell rowing to work on each side of the upper back muscle independently. Sometimes barbell bent over rowing might be affected because of the power in one hand and there might be a chance of irregular growth.

  • This workout can be done using two dumbbells at a time.
  • Dumbbell rowing helps in isolating the targeting the lat muscles on each side.

Using heavy weights in this exercise is less important than getting the fullest range of movement which helps in the development and defining the center of the back

Source: http://www.fitnessbase.nl/wp-content/uploads/2015/02/4940bbb1fefab52122e3735cc4fee21.jpg

Dumbbell bent over rowing works on individual muscle. This is a weak point training method. Grasp a dumbbell of selected weight in one hand and bench the knees slightly, then bend forward from waist keeping your head up and your back straight.

Let the weights hang at arm length below the shoulder. Now lift the weights slowly to your side by squeezing the lat muscle. Slowly extend the lat muscle while lowering the weight. Now follow these with the other hand.

Three sets of ten repetitions

Chin ups

  • These chin-ups target the lat muscles
  • There are two types of chin ups
  • Close grip chin ups and wide grip chin ups

Wide grip pull ups

  • Pull ups is one of the beat workout for building a thick back muscle
  • Wide grip pull-ups put emphasis on the upper lats
  • Wide grip chin-ups widen the upper back and create a fell sweep in the lats
  • Take hold of the chinning bar with an over hand grip, hands wide apart
  • Now hang on the bar and pull yourself up so that the back of your neck touches the bar, hold the movement for a few seconds and slowly lower the body to the starting position

Three sets of ten repetitions

Close grip pull-ups

  • A close grip pull ups allow a long range of motion.
  • Close grip chin ups show a good impact on back muscles, widening the lower lats and develop the serratus.
  • This exercise lightens the appearance of the lats and develops the serratus anterior.
  • Holding the bar with two hand close to each other on either sides of the bar.
  • Slowly pull your body leaning the head to one side and try to touch the chest to the bar.
  • Slowly lower your body.

Bent over barbell rowing

  • This particular exercise helps in thickening the upper back.
  • This exercise helps in widening the upper back and to add the density to the lower back.
  • Stand at a feet distance by keeping your legs shoulder wide.
  • Slowly grasp the barbell with selected weight.
  • Bend your knees slightly and bend forward until the upper body is about parallel to the ground.
  • Keep your back straight, heads up.
  • Slowly lift the bar upward till it touches the upped abdominal muscles.
  • Slowly squeeze your back muscles while lifting the barbell.
  • Now slowly releases the bars buy stretching the lat muscles.

T bar rowing

  • This exercise targets the middle and the outer back muscles.
  • Standing on a block with your feet close together, knees slightly bent, bend down and grasp the handles of the t bar machine.
  • Straighten your legs and slightly lift the body till it is 45 degrees angle.
  • No maintaining the same angle pull the weights towards the chest by squeezing the back muscles.
  • Now slowly release the weights by stretching the back muscles.
  • A narrow grip will work on the outer lats because you cannot get a range of motion to fully involve the inner back muscles.

Source : https://www.jefit.com/images/exercises/800_600/209.jpg

Seated cable rowing

  • To develop the thickness of the back and the lower lats.
  • This movement also works on the lower sections of the lat muscle.
  • Hold the handle of the rowing machine with knees slightly bent.
  • Extend your arms and bend forward slightly feeling the stretch in the lats.
  • You should be situated far enough away from the weight stacks so that you can stretch like this without touching the bottom.
  • Now pull the handles back towards you touching your abdomen.
  • Squeeze the lat muscles.
  • Now slowly release the weights by stretching the back muscles.

Source: http://images.myfit.ca/cache/images/seatedrow_002.gif

Wide grip pull down

  • To widen the upper lats.
  • This exercise allows the chins to rest so extra repetitions for the upper back can be done for widening the upper lats
  • Using a long bar on the lat pull down machine hold the bar at a over hand grip and slowly pull the bar until it touches the chest.
  • Squeeze the back muscles for a moment and slowly release the bar to the starting position.
  • And stretch your lats when you are releasing the bar.
  • Lat pull down behind the neck will be good when compared to lat pull down in the front of the neck.

Close grip pull down

  • Close grip lat pull down target the lower lat part.
  • Holding the handles of the lat pull don bar in a medium or narrow grip slowly pull the bar towards the chest by squeezing the lat muscles.
  • Slowly release the bar by stretching the shoulders out.

One arm cable rowing

  • This particular exercise is targeted for the development of the lower lats.
  • This movement is good for tying in the lower lats to the waist.
  • Using a floor level pulley take a handle with one hand.
  • Stand in a balanced stance with the opposite leg close to that hand holding the pulley handle.
  • Now extend the arm in front of you, pull the handle back by your side as far as you can.
  • Release and extend your arm and twist your wrist back to the starting point.
  • Range of motion is what needed in doing this exercise.

Bent arm pullover with barbell

  • This is one of the top workout to the lower lats and the serratus.
  • This also stretches the pectoral muscles and widens the rib cage.
  • Lie on your back along a flat bench and place a barbell on the floor behind your head.
  • Keeping your arms bent, raise the bar and bring it just over your head to your chest.
  • Lower the bar slowly back to the starting position without touching the floor.

Source: http://www.bodybuilding.com/exercises/exerciseImages/sequences/275/Male/l/275_2.jpg

Feel the stretch in the lat muscles

Decliner bench dumbbell pull over

  • Decline bench pull over shoes a high efforts on developing the serratus muscles.
  • To perform this exercise lie down on the decline table and hold a dumbbell with two hands and slowly lift it to the top and slowly lower it down but don’t let it tough the ground.
  • Now slowly lift the dumbbell to the starting point.

Hyper extension

  • This hyperextension develop the spinal erectors of the lower back
  • Position yourself flat on a table keeping your hip on the bench and let the upper body hang above the ground
  • Now solely bend down the upper body and feel the stretch in the lower back muscles

Source: http://cdn-media-2.lifehack.org/wp-content/files/2014/08/hyperextmachinestretch1.jpg

Good mornings

  • This workout isolates the lower back.
  • Standing with feet a few inches apart, hold a barbell across the back of your shoulders as for squats.
  • Keeping your legs locked keeping your back straight slowly bend to the front until your body come parallel to the ground.
  • Now slowly lift the body to the stating position.
  • Three sets of ten repetitions each.

Supersets for thick back

T bar rowing and two arm dumbbell rowing

  • Both these movements are great for the development.
  • T bar is one that uses two of your hands using a single weight.
  • So t bar rowing focuses on the back muscle sand immediately do the dumbbell rowing with one arm focuses on each side of the lat muscle.

Wide grip pull down with reverse grip pull down

  • To blast the lats from top to bottom this super set helps.
  • Working with a wide grip lat pull down hits the upper part of the back muscles and make sure you squeeze the lats when you pull to get a solid contraction.
  • Reverse grip pull downs focuses on the lower lats.

Straight arm pull down with seated low cable row

This workout targets s both the upper and lower lats at a time.


Encyclopedia of Modern Body Building