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The Back Muscles
The back muscles are the muscles on the back of your
upper body and do the opposite of the chest and the abdominals.
So when you train your chest and press something away from your body,
just do the same thing the other way around and you
will train your back mucles.
In other words, pull something towards your chest instead of pushing
it away. => Rowing motions.
When you lie down on your back and crunch up your upper body you work
your abdominals.
To work your lower back muscles, lie down on your stomach and lift
your chest from the floor. ( deadlift etc.
)
Below you can find a list of the most important back muscles.
Find exercises and information about other muscles at weight training main.
Description: The Back Muscles
- Latissimus Dorsi ( Lats )
The latissimus dorsi is the broadest back muscle and its upper part
is covered by the trapezoid.
Its function is to pull the arms down or back. For example when you
do a pull up or a row.
- Trapezius ( Traps )
The trapezius muscle is named after its trapezium like shape and its
function is to elevate the shoulders or
pull them up when you lie on your stomach. Typical exercise: Shrugs
- Infraspinatus
The infraspinatus connects the shoulder blade with the upper arm bone and its main function is to rotate the arm outwards.
Latissimus, deltoids and trapezoids cover a great part of the infraspinatus.
- Rhomboideus Minor & Major
The rhomboids have its name from its rhombus shape.
It connects the
shoulder blade with the spine and is mostly covered by
the trapezoid.
The rhomboideus minor is the upper and smaller muscle and the rhomboideus major is the lower muscle.
- Teres Minor & Major
The teres muscles lead from the bottom of the shoulder balde to the upper arm and are in large part covered by the deltoids.
( deltoids = shoulder muscles )
The teres minor is the upper muscle and goes directly to the shoulder joint, while the teres major goes to the
upper part of the upper arm.
Trainer advice: The Back Muscles
- For overall strength and volume I recommend free weight exercises like the Barbell
Row and the Deadlift.
- Warm up sufficient before you lift heavy weights.
- To support you lower back, you can use a weight
lifting belt.
- Stretch your shoulders and your back muscles between
sets. Find back stretches at stretching
main.
Exercises: The Back Muscles
Related Topics: The Back Muscles
Videos & Pictures: The Back Muscles
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