There are essentially three areas of the back to focus on when weight training. First, there are the trapezius and rhomboid muscles which are primarily between the shoulder blades and in the upper back and shoulder area. Next are the lats, which are large muscles than run diagonally from the arms downward to the mid lower spine area. Last are the spinae erector muscles, which are mainly lower back muscles on either side of the spine.
Upper Back Exercises
The upper back is easy to train, with or without weight training equipment. In a standing position, reach your arms straight out in front of your shoulders, with palms facing each other. Pull your shoulder blades toward each other as if you are trying to hold a pillow between them. Hold the squeezing movement for two to three seconds and then release. Perform 12 to15 repetitions of this exercise. If you have cable equipment available, hold the handles in each hand as you squeeze your shoulder blades together; this will give you additional resistance and added strength benefits.
Mid-back Exercises
The mid-back area's primary muscles are the lats. To strengthen and sculpt the lats, cable machines are the most effective. Using a cable lat pulldown machine with a wide bar, sit down and grip the bar in a wide overhand position. Initiate the movement by pulling your shoulder blades downward and inward; the bar will move down toward the chest. As you bend your elbows to approximately 90 degrees, the bar should come within 2 to 3 inches from the chest. Pause over the chest, then slowly release the bar back to the starting position. Repeat 10 to12 repetitions with a weight that becomes challenging by eight to 10 repetitions.
Lower Back Exercises
The lower back consists of many smaller muscles, and can be effectively trained without using weights. To prepare for the lower back extension exercise, lie on your stomach with your legs together and your abdominals engaged. Your stomach should be lightly pressed into the floor and your arms should be by your side with fingertips reaching toward your toes. Begin by sliding your shoulder blades downward and then lift your head, shoulders and upper torso away from the floor. Pause at the top of your lift, then lower back down. Concentrate on lifting only as high as you can without creating discomfort in the lower back, and draw your abdominals in as you lift. Start by performing as many repetitions as you can, and work toward achieving 12 to 15 repetitions at a time.
References
- "Musculoskeletal Anatomy and Human Movement"; Lawrence A Golding, Phd and Scott M Golding, MS; 2003
- "The Personal Trainer's Handbook"; Teri S O'Brien, MS; 1997
Member Comments