Back exercise training Tips and Workouts

[Lightsout]

A big back is a huge asset to anyone in the sport of bodybuilding. That nice V-taper is what everyone dreams about in the gym. Having that nice wide back tapering all the way down to a tiny waist really accentuates your upper body size. Even though some people don't have the size waist that they always wanted, a wide back makes it appear as if their waist is a lot smaller than what it really is.
In this article you will find some great tips and workouts to help you get a wider back. First let's talk a little about the back so you can fully understand what you are working in the gym during back day.

Anatomy Of The Back

The Lats:

• The largest muscle of your back is by far the lats. The latissimus dorsi starts all the way up at the upper end of the humerus, and runs all the way down to the pelvic girdle. The lats function is to pull the arm down towards the pelvis.
  
  
  
  

  

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  Latissimus Dorsi.​

The Traps:

• Another powerful muscle of the back is the trapezius. The traps run all the way down the upper section of the spinal cord and attaches at the middle of your back. The traps have a couple main functions including: scapular adduction (bringing the shoulder blades together), scapular depression (pulling the shoulder blades down), and scapular elevation (shrugging).
  
  
  
  
  

  

  Click Image To Enlarge.
  Trapezius.​

Smaller Muscles:

• There are also some smaller muscles which aid in movement of the back such as the teres major and the rhomboids. The teres major is found at the outside edge of the shoulder blade and attaches all the way up at the humerus. The main role of the teres major is to bring the arm towards your back.
  The rhomboids are found on the spinal column and they attach to the middle of the shoulder blade. The rhomboids are used to bring the shoulder blades together.
  There are also a whole bunch of little muscles in the back which run along your spine. There is the erector spinae, which includes the longissimus, spinalis, and the iliocostalis. The erector spinae is a group of muscles that are in and support the spine as well as extend the spine. The erector spinae muscles are actually attached to the vertebrae, pelvis, and also to the ribs.

Exercises

Here are a some common back exercises:

• Barbell Row
• Dumbbell Row
• One-Armed Row
• Cable Rear Delt
• Lat Pulldown
• Pull-ups
• Chin-ups
• Deadlifts
• Straight Arm Pulldowns
• Reverse Flyes
• Pullover
• Upright Row

Pictures

Here are some pictures of some amazing backs:

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Flex Wheeler.

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Ronnie Coleman.

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Dexter Jackson.​

 

[Zeus]

Great post bro. When are we gonna get together and destroy our backs????

 

[big in vegas]

That pic of Dexter is insane

 

[Ox 51]

That pic of Dexter is insane

It looks like an anatomy chart.

 

[big in vegas]

Yes, he's just ripped to the bone most of the time, but that looks crazy with all the striations

 

[Presser]

copied to new forum here for training and weightlifting routines

 

[pavetim]

How do you work the muscles that run down your back i guess they call it the christmas tree look. For guys that have lower back problems and can't do deadlifts. I can barely do squats and have to be very careful doing rows. Havne't tried deadlifts cause of my back but what do you guys think would be good like I said, if can't do deadlifts?

 

[PUMPED]

key to building back muscles that you cant see in the mirror is learning how to not use the arms.