The major muscles of the mid and lower back are the latissimus dorsi, commonly referred to as the lats and spinal erectors. The lats are the wing-shaped muscles that span the middle of your back,and the spinal erectors are the two long cylindrical muscles that run parallel on either side of your spine. You can develop and strengthen the muscles of your mid and lower back with progressive resistance training.
Chin-Ups
You need a certain amount of strength to perform chin-ups, but they are one of the primary exercises for developing the width of the lats. Hang from the chin-up bar with a wide grip. Your hands need to be in the overhand position, so that your palms are facing forward. Contract your lats, and pull yourself up until your chest reaches the level of the bar. Slowly lower yourself back to the starting position to complete one rep.
Lat Pull-Downs
The movement of the lat pull-down is similar to that of the chin-up, except the bar moves toward you instead of your body moving toward the bar. Lat pull-downs are useful in helping you develop enough strength to progress to chin-ups. Face the lat pull-down machine and select a weight you can comfortably handle for eight to 12 reps. Sit down and grab the bar with a wide overhand grip. Pull you elbows down and back to bring the bar towards your chest. With control, reverse the movement to return to the starting position.
Barbell Row
The barbell row is an effective exercise for developing mass in your lats. Your spinal erectors are also recruited in a stabilizing role throughout the exercise. Stand with your back straight and legs apart, holding a barbell in an overhand grip. Your hands should be wider than hip-width apart. Contract your back and abs and lean forward to a 45 degree angle. Keep your back straight or slightly arched, rounding the back risks injury. Pull the barbell toward your chest and return to knee-height to complete one rep.
Machine Back Extensions
Machine back extensions are a safe exercise that you can use to target the spinal erectors when starting out on a resistance training program. Select a weight that you can smoothly lift for 10 to 12 reps. Sit down at the machine, facing forward with the height of the seat adjusted so that the pad rests on your shoulder blades. Lock your feet under the footrests, and push back against the pad to straighten your torso and move the weight. Carefully return to the starting position.
References
- "Strength Training Anatomy"; Frederic Delavier; 2010
- "Encyclopedia of Bodybuilding"; Robert Kennedy; 2008
Member Comments