BACK EXERCISES

The main muscles responsible for movement in the back are: the latissimus dorsi (lats), the largest among the muscles nearest to the surface; the trapezius (traps), the other main superficial muscle; the rhomboids, positioned deep beneath the trapezius; and the spinal extensors, deep beneath the rhomboids.

The lats attach to the upper arms and connective tissue around the lower back, while the traps and rhomboids attach to the scapulae and spine in the upper back. The spinal extensors attach to the pelvis, spine, and ribcage.

The muscles of the back enable extension, vertical and horizontal adduction, depression, and retraction of the shoulder and extension and lateral flexion of the spine. They act as antagonists to muscles of the chest and torso, helping stabilize and protect the spine in squats and deadlifts.

  • When performing rowing variations, muscles with a more horizontal fiber alignment, such as the middle division of the traps and upper lats, help bring the arms back and around toward the midline.

  • When performing pulldown variations, muscles with a more vertical fiber alignment, such as the lower lats and upper and lower traps, help in bringing the arms down, back, and around toward the midline.

When performing any movement focusing on the back, you will be using any number of muscles in combination to complete the full range of motion, alongside muscles of the shoulders and arms.

DK

n Double-tap image to read the labels

SUPERFICIAL

Scapula

Also called the shoulder blade, it connects the torso and arm

Trapezius

Each side’s is triangular, but together they form a trapezium; it attaches at the skull, spinal column, clavicle, and scapula

Latissimus dorsi

The broadest muscle of the back; it attaches at the upper arm, along the spine to the thoracolumbar fascia of the lower back

DEEP

Rhomboid

Each side’s muscle forms a rhombus or diamond shape; it attaches at the spine and scapula

Spinal extensors

Deep muscles that run up the spine; three divisions: spinalis, longissimus, and iliocostalis

Serratus posterior inferior

A deep accessory muscle for respiration; depresses the ribs during expiration and helps rotate the spine to opposite side

Spine

Comprises 33 individual bones (or vertebrae) stacked one on top of the other, some of which are fused; also known as the spinal or vertebral column

Strong back muscles enable a wide range of movement patterns in perfect synchronicity.

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