Your upper back holds your latissimus dorsi--the largest muscle in the back--as well as your trapezius, which have a triangular shape. The erector spinae is a group of muscles that run along your spine and support it. The longissimus, the spinalis and iliocostalis make up your erector spinae. Your back muscles work to pull your arms toward your body. Pulls ups, chin ups and rows are an example of this.
Pull Ups
You can vary between a wide, narrow or parallel grip when you do pull ups. This will keep your body from adapting to the exercise. If you don't have the strength to perform a pull up, use an assisted pull up machine. To do a wide-grip pull up, start by griping the bar with your hands about double shoulder-width apart. Pull up by using force from your elbows and squeeze your shoulder blades together. Squeezing your shoulder blades will engage your lats. Pull up until your hands are even with your ears. Control yourself back down until your arms are extended.
Back Extensions
To do back extensions or hyperextensions, use a back extension machine. Start with your body straight in the machine. Lean forward and keep your head in line with your body. Lean forward as far as your flexibility in your back and hamstrings allows you. Lift your upper body up. Use strength from your hamstrings and glutes to start the upward movement. Pause at the top, and then repeat. Though the name of the exercise is hyperextensions, your back actually should not go into hyperextension. When you lift your body back up, only lift until your body is in a straight line. There shouldn't be an excessive arch in your lower back.
Good Mornings
Good mornings primarily work your lower back, but also your hamstrings and glutes. To do good mornings start by standing, holding a barbell on your back. Have your navel pulled in. Push your hips back and bend your knees. Lean forward until your upper body is parallel with the ground. Stand back up by pulling your hips forward. Lift your upper body up until you're standing upright.
References
- "Ironman" Magazine; Joseph Horrigan MD; February 2004
- "NASM Essentials of Personal Fitness Training"; Micheal A. Clark, Scott C. Lucett, Rodney J. Corn; 2008
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