Back Exercises Page
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Use these back exercises to releive pain related to injury and weakness. Back problems are one of the most common complaints among adults today. A great deal of aches and pains come from a weak back, which causes poor posture, or improper form when moving and lifting heavy objects. Learn the proper form and exercises to strengthen the back and get rid of the days of back aches.
When doing back exercises it is important to perform each repetition in a controlled manor. Because we can injure the back with the smallest of movements, always pay attention and do not overstress the back muscles.
Muscles of the Back:
The muscles of the back include the Latissimus Dorsi, Erector Spinae, Rhomboids (major and minor), and Teres (major and minor).
Latissimus Dorsi (Lats):
The Lats are a large triangular muscle that forms the "V" shape that bodybuilders work so hard for. Covering the lumbar region of the back, the lats originate behind the shoulder inserting at the humerus and attaches in the small of the back. The main functions of the lats is to pull the shoulders down and back.
Rhomboids (major and minor):
These diamond shaped muscles insert on the medial border of the scapula and actually holds the scapula to the rib cage. Its purpose is to help the scapula to retract and pull in toward the vertabrae.
Teres (major and minor):
The Teres muscles are deeper set muscles that are thick and flat. The Teres reaches from the dorsal side of the inferior scapula and inserts to the humerus at the intertubercular groove. Its main function is to adduct and medially rotate the arm.
Erector Spinae:
The erectors group is located along the spine and consists of three muscles, the iliocostalis muscle, longissimus muscle, and the spinalis muscle. These muscles work to side bend and extend the spine.
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Back Exercises:
Standing Row
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