[Article] Exercises for Back

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Lat Pull-down Targets Following Muscles:

Lattisimus dorsi, Rhomboids
Also used Biceps, Posterior deltoids, Fore-arms.

Starting Position of Lat Pull-down

* Hold the bar, with your hands just over shoulder-width apart and palms facing forwards.
* Sit on the seat, adjusting it so that your knees fit snugly under the roller pads. Your arms should be fully extended.

The Movements of Lat Pull-down

* Pull the bar down towards your chest until it touches the upper part of your chest, arching your back slightly.
* Hold for a count of two; then slowly return to the starting position.

Lat Pull-down Technique and Tips

* Keep your trunk as still as possible - avoid swinging backwards.
* Focus on keeping your elbows directly under the bar and squeezing the shoulder*blades together.
* Do not shorten the return phase of the
movement - extend your arms fully.
* Do not lean back too far.
* Use wrist straps to improve your grip when using heavy weights.
* Do not pull the bar down behind your neck. This can stress the weaker muscles in the shoulders and reduce the work done by the back muscles.

Variations of Lat Pull-down

Close grip
This variation works the inner portion of the latissimus dorsi rather than the outer portion, thus creating more depth to the mid-back. Use a triangle bar attachment and bring it down in front of your neck until it just touches the mid-point of your chest.

Reverse grip
This variation also thickens the latissimus dorsi rather than widening them, thus creating more depth to the mid-back. Use a short straight bar attachment and hold the bar with your palms facing towards you, about 15-20 cm apart.

 

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Exercises for Back : One-arm Row

One-arm RowTarget Muscles

Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids.

Starting Position

* Hold a dumbbell in your right hand, palm facing your body.
* Bend forwards from the hips, placing your
left hand and knee on a bench to stabilise yourself. Your back should be flat and almost horizontal and your right arm fully extended.

The Movement

* Pull the dumbbell up towards your waist, drawing your elbow back as far as it can go. Keep the dumbbell close to your body.
* Allow the dumbbell to touch your rib cage lightly. Pause for a count of one; then slowly lower the dumbbell until your arm is fully extended.
* After completing the required number of repetitions, perform the exercise with your left arm.

Tips

* Keep your lower back flat and still- do not
twist your trunk.
* Make sure you row the dumbbell to the side of your rib cage - do not pull the dumbbell up to your shoulder.

 

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Exercises for Back : Seated Cable row

Seated Cable Row Target Muscles

Lattisimus dorsi, Rhomboids, teres major and minor.
Also used Erector spinae, Biceps, Fore-arms, Pectoralis major.
Starting Position

* Sit facing the cable row machine and place your feet against the foot rests. Grasp the bar and bend your knees slightly.
* Lean forwards and grasp the pulley handles, while maintaining a normal, slightly curved spinal position.
* Pull back a little way until your torso is nearly upright and your arms are fully extended.

The Movement

* Pull the bar towards you until it touches your lower rib / upper abdomen region. You should be pulling your elbows and shoulders directly backwards as far as possible.
* Hold for a count of two; then slowly return to the starting position, maintaining a near­upright position.

Tips

* To achieve maximum back development, keep your torso nearly upright during the entire movement - it should not move forwards or backwards more than 10°.
* Maintain a normal curve in your back - do not arch your back excessively.
* Keep your legs slightly bent and still throughout the movement.
* Inhale at the start of the movement; then hold your breath during the pulling phase - this helps stabilise your torso. Exhale only towards the end of the movement once your arms are extended.

Variations

Straight bar
Cable rows may be performed using a short straight bar instead of a triangle bar, with a palms-down grip. This emphasises the posterior deltoids, rhomboids and mid-part of the trapezius.

 

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Exercises for Back :: Straight-arm Pull-downs

Straight-arm Pull-downs Target Muscles

Lattisimus dorsi, Trapezius, Rhomboids, teres major and minor.

Starting Position

* Stand in front of a lat pull-down machine.
* Hold the bar with your arms extended, palms facing downwards.
* Pull down the bar to shoulder level.

The Movement

* Keeping your arms extended, pull the bar down until it just touches your upper thighs.
* Hold for a count of two; then slowly return
the bar to the starting position.

Tips

* Keep your wrists straight throughout the movement.
* Allow a very slight bend in the elbows­
they should not be locked.
* Keep your body still and upright throughout the movement - you will need! to use your abdominal muscles to stabilise your torso.

 

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Exercises for Back :: Dumbbell Shrug

Dumbbell Shrug Target Muscles

Trapezius(upper), Rhomboids, various other neck and shoulder girdle muscles.

Starting Position

* Stand with your feet hip-width apart.
* Hold a pair of dumbbells by your sides level with your thighs, palms facing backwards. Keep your arms straight.

The Movement

* Raise your shoulders straight up towards
your ears, keeping your arms straight.
* Hold for a count of two; then lower the , dumbbells back to the starting position.

Tips

* Keep your arms straight throughout the movement.
* Lift and lower the dumbbells slowly and
deliberately - don't jerk them.
* As you lower the dumbbells, allow your shoulders to drop down as far as possible ­this stretches the trapezius and increases the range of motion.
* Do not rotate your shoulders backwards at the top of the movement - this increases the risk of injury to the shoulder and places no further work on the trapezius.
* Use straps to improve your grip.

Variation

Barbell shrug
Shrugs may be performed with a barbell instead of dumbbells. Hold a barbell in front of or behind your thighs, keep your arms straight and move the bar up and down as described above.

 

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Exercises for Back :: Back extention on the floor

Back Extention on the Floor Target Muscles

Erector spinie, glutes.

The lower back muscles rarely work through their full range of motion during daily activities, nor during exercises for other muscle groups. While the lower back is often involved as a stabiliser in other exercises, such as squats, it is important to include a specific back extension movement in your back workout, which targets the muscles effectively and makes everyday activities easier to perform with less injury risk.
Starting Position

* Lie face down on the floor.
* Place your hands by the sides of your head, elbows out to the sides. Alternatively, your arms may be placed behind on your back.

The Movement

* Slowly raise your head, shoulders and upper chest from the floor. This will be just a short distance.
* Pause for a count of two; then lower slowly to the floor.

Tips

* Keep your head facing downwards to the floor in line with your spine.
* Keep your legs relaxed on the floor - do not raise them.
* Only raise yourself as far as you feel
comfortable.

Variations

Back extension bench
Tuck your ankles underneath the pads and position your body so that your hips are resting on the middle pad, arms crossed in front of you. Raise your torso until you are parallel with the floor - do not rise higher than this. Slowly bend forwards at the waist until you are almost perpendicular to the floor. Keep your back flat.

To make the movement harder, place your hands along the sides of your head. Alternatively, if you are an advanced weight trainer, hold a small weight disc against your chest.

 

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Exercises for Back : Back Extention with Swiss Ball

Back Extention with Swiss Ball Target Muscles

Erector spinie, glutes.

Starting Position

* Lie over the Swiss ball, face down, keeping your hips halfway up the ball rather than balanced on top of it.
* Place your arms either crossed over your chest or by the sides of your head.
* Keep your legs wide and straight out behind you.

The Movement

* Slowly raise your upper body in a straight line towards the ceiling.
* Hold for a count of two; then slowly lower.

Tips

* Do not arch your back.
* Keep your head in line with your spine.
* To make the movement harder, bring your legs closer together.

 

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Exercises for Back : Chins(Pull-ups)

Chins(Pull-ups) Target Muscles:

Latissimus dorsi, trapezius, rhomboids, infraspinatus, teres major and minor.
Also used Biceps, posterior deltoids, fore arms.

This is a classic exercise for creating width and depth to the back. It is a difficult exercise when performed without assistance so it's best to perform it first in your back workout.
Starting Position

* Hang from a chinning bar with your hands just over shoulder-width apart, palms facing forwards.
* Your arms should be fully extended and your ankles crossed.

The Movement

* Pull yourself up slowly until the top of your chest nearly touches the bar. Lead with your upper chest.
* Pause for a second or two; then slowly lower back to the starting position.

Tips

* Do not swing your legs forwards or jerk as you pull yourself up - this greatly reduces the stress placed on the back muscles.
* Fix your eyes slightly upwards as you pull yourself Up, slightly arching your back.
* Ensure your trunk and thighs maintain a straight line.
* Do not shorten the return phase of the movement - extend your arms fully.

Variations

Behind neck
This variation places extra emphasis on the rhomboids and posterior deltoids. Pull yourself up until the base of your neck just touches the bar.

Close grip
This variation places more stress on the lower lats and biceps. Use either an overhand or underhand grip, with your hands shoulder­width apart.

Parallel grip
This variation works the lower lats as well as the middle, adding thickness and density to these regions of the back. Hook a triangle bar over the chinning bar and pull yourself up so that your mid-chest touches the triangle bar