Bodybuilding Muscle Anatomy: Back Muscles

Just because you can’t see your back muscles in the mirror all the time, it doesn’t mean that they don’t matter! If you want an powerful, wide physique (and a smaller-looking waist to boot), you need to train your back muscles.

Your back isn’t just for looking powerful either. If you want to be truly strong and athletic, you need a balanced and capable set of muscles on your back. From your posture to your ability to carry heavy loads to your durability when it comes to the back-rotating/twisting requirements of sports like basketball, golf, and MMA, back muscle training needs to be on your must-do list every week.

If you’re ready to get started on your traps, read How to Get Big Traps now.

The diagram above points out the basic back muscles you’ll need to develop. Look up how to enhance each one if you’re serious about building them up. Below you’ll find basic exercises that target each group of back muscles:

Trapezius (Traps) Latissimus Dorsi (Lats) Erector Spinae Teres Major/Minor

Upright Barbell Row

Barbell Shrugs

Scap Pull Up

Behind Back Shurg

Upright Cable Row

Pull Ups

Cable Lat Pull Downs

Pull Overs

Seated Cable Rows

Chin Ups

Suitcase Deadlifts

Good Mornings

Hyperextensions

Barbell Deadlifts

Cable Bent Leg Deadlift

Bent Over DB Rows

T-Bar Rows

Reverse Grip Cable Pull Down

Neutral Grip Pull Up

Clos Grip Pull Up

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