If used correctly, some gym equipment can be excellent for strengthening the muscles of the back. Aside from helping to prevent potential injury from other exercises, developing a strong back can improve your posture and help to keep your physique aesthetically balanced.
The Facts
According to Christopher Norris, author of "Back Stability," the back consists of three muscle groups, namely the latissimus dorsi, which is located on either side of your upper back and aids in pulling arm movements; the erector spinae, which runs from your neck to your lower back and facilitates flexion, extension, and rotation of the abdomen; and the rhomboids, situated between the shoulder blades, which assist with rotation and elevation of the shoulder blades.
Significance
Although focusing on your chest, shoulders and arms may give you strength and bulk, if you neglect to balance the forces being exerted upon your joints by training your back, you will inevitably experience injury as your workouts progress and increase in intensity. For this reason, according to Steven Fleck and William Kraemer, authors of "Designing Resistance Training Programs," having a strong back will ultimately constitute the solid foundation on which the physical progression of your upper and lower body depends. Without a strong back, all you have to look forward to a long list of ailments, including torn rotator cuffs and slipped discs.
Types
Three pieces of equipment are vital to all-round back development. These include the pull-down machine, the Roman chair, and the Swiss ball.
Host to many resistance exercises that target the upper body and midsection, the pull-down machine can be used to strengthen your lats by performing one simple exercise--the lat pull-down. It's done, while seated, by pulling a wide bar--which is connected to a set of weights--down behind the neck or towards the chest. This action also strengthens the forearms, biceps and deltoids.
The Roman chair facilitates a number of exercises that focus on strengthening the core and back muscles. It consists of a padded hip rest and foot bar that are configured to secure your lower body in a position which enables you to flex your upper body from horizontal to a doubled-over position and back. By holding progressively heavier weight plates in your arms, you'll continue to progress in the development of your lower back.
The Swiss stability ball, a common tool in Pilates routines, allows for flexion of your body through different ranges of motion. Its instability can lead you to recruit more muscle fibers as your body battles to maintain balance.
Considerations
It is essential to balance your back training with an abdominal workout. Overemphasis on back training can lead to poor posture and excessive lumbar curvature.
Warning
The equipment described here is generally safe to use. Training on the Roman chair, however, can lead to injury if performed over an excessive range of motion. You may also need to spend some time developing the strength and flexibility of your hamstrings to be able to properly target the lower back with this apparatus.
References
- "Back Stability: Integrating Science and Therapy 2nd Edition;" Christopher Norris; 2008
- "Designing Resistance Training Programs;" Steven Fleck and William Kraemer; 2003
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