The Ultimate Back Workout

Let's discuss a series of muscles we really don't think much about until we damage it or are in pain...the back muscles.

The back consists of both an upper portion and a lower portion. These muscles work together to provide stability, core strength, balance, and support to other muscles.

The Upper Back

First, let's discuss the upper back. The major muscles of the upper back are the Trapezius (Traps), which starts in the middle of the upper back and runs up in a diamond shape to either side of the neck. Traps are used to support the shoulders and move the shoulders up and down. Rhomboids pull the shoulders up and also inwards. The Teres Major rotates your arms and moves them forward and backwards. Finally, the Infraspinatus helps in rotating the arms outward and down. If you just place your hand on a part of your upper back and move your arms and shoulders, you will be able to feel which back muscle is being incorporated. It is not as important to memorize the names of these muscles as it is to become familiar with the fact that each muscle has a specific purpose and that it is important work the upper back.

To work the upper back, we will start with what we call upright rows for our traps and our shoulders. Beginners should be very careful and start with a light body bar or even a broomstick. Start by grabbing the barbell, palms down, with hands only six to eight inches apart. The bar will be resting on your upper thigh to start. Now, slowly lift the bar keeping it close to your body until your hands and the bar is under your chin. Your elbows should point up, forming a 'V' with both arms. Slowly lower the bar to start position. If you want to work the back more, squeeze the upper shoulder blades together as you bring the bar up. If you want the concentration to be focused more on your shoulders, then concentrate on pulling with your shoulders.

Next for the Trapezius muscles, we will perform the seated row. The seated row is just like rowing a boat, except you will not be moving your rear end back and forth on the bench. Start by standing beside the seated row machine or bench. Place one foot up on the foot stop and slowly bend forward and grab the handle. Now sit down and scoot yourself back but keep legs bent. With both hands holding the handle or grip, keep back straight and bring the handle up your thighs toward your stomach. Keep the elbows in and close to the body. Hold for two seconds, concentrating on squeezing shoulder blades together then slowly move the handle back towards your feet. Do not bend back and forth at the waist as this is considered an antiquated method and can damage the lower back over time. The only body part that should moved are the arms, but do not fully straighten them when you bring the handle back toward your feet. Execute about 20 repetitions.

Next, let's perform prone flys. All you have to do is sit down on a bench hold a very light dumbbell in each hand. Bend forward, bringing the chest to the knees. This is your starting position. Moving the shoulder joints only, raise your arms up, squeezing the shoulder blades together and then down again. Keep yourself bent over. Do about 10 to 15 repetitions.

The Lower Back

The lower back muscles are very important because they are involved in stabilizing your body in every movement you perform. Lower back muscles are easily injured if proper form is not utilized and flexibility is not maintained.

The major muscles of the lower back are the Latissimus Dorsi, which are the two big muscles running down each side of the back and Spinal Erectors which support & hold the spine erect and straighten the back from a bent position.

To work the lower back, you can start with pull ups, pulling yourself up by your arms until your chin is over the bar. Start with a wide grip, palms facing away from the body and pull yourself up with your arms but using back strength. If you are not strong enough to lift your body weight, there is a machine at most gyms that allows you to do pull ups by letting the machine take up most of the weight. You can slowly lower the weight limit you want the machine to compensate for as you get stronger. This machine actually helps you slowly get your upper back strength up as you learn how to pull up. If the pull up machine is unavailable, try placing a table chair under the chin up bar and rest one foot on it for balance and assistance.

The next exercise for Lats are Lat pull downs. This machine has a bench with a long bar above your head which you grab with a wide grip and slowly bring down to your chest. In executing this exercise properly, when you sit down, lean back at the waste before you bring the bar down. As you pull the bar down, shoulders move down and back, squeezing the shoulder blades together in the down position. Slowly raise the bar back up. Do three sets of about 12 to 15 repetitions. Keep yourself leaning back about 1 foot during the entire execution of this exercise and push chest out as the bar touches the upper chest.

Back extensions can be used to work the Spinal Erectors or Erector Spinae, which is the lower middle of the back right above the cheeks of your buttocks.

Start by lying face down. Place one hand over the other, elbows out to the sides and hands together and resting under the chin. Raise your upper body, keeping hands to chin and also raising thighs off the ground at the same time. Imagine free falling from the sky.

Be very careful when performing this exercise because you won't feel it until the next day when your lower back is stiff. Do not overdo it. If you have lower back problems, first consult a doctor and then start with just a few of these.

You may also perform back extensions on a special bench made for this at the gym or using a flexi-ball. There are other ways of working the lower back but stick with these basics until you develop enough strength to move on to more difficult exercises. Give your back at least two days of rest before working it again.

Make sure you incorporate flexibility training into your exercise routine to prevent injury and become stronger and agile.

With a strong back, your body will be less prone to injury and pain. Now, get started and enjoy your back workout!