A workout focused on back muscles

By Raphael Calzadilla B.A., ACE, RTS1
eDiets Chief Fitness Pro

One of my clients once asked me for a workout that focused on his back muscles. I get this request once every five years from someone. Why? Because no one seems to care about the back muscles since they aren't visible from the front.

I get hundreds of requests for improving the abs, hips, chest, arms, etc., but hardly ever one for the back. When someone begins to realize the importance of the back muscles from a strength and cosmetic standpoint, in my estimation, they have advanced to the next level with their fitness thought process.

I've been told that my back is one of my best muscle groups when I compete, and I take that as a supreme complement! When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles.

I'll give you a practical appreciation and understanding of the specific back muscles you’re working. First I’ll briefly describe each major area of the back, and then I’ll give you a list of back exercises that target each of these areas.

Let’s take a closer look with my Idiot's Guide to Understanding the Back.

The major areas of the back and corresponding exercises are the following:

1. Lattisumus Dorsi -- The Latissumus Dorsi muscles (also known as the Lats) are the largest muscles of the back. They're large, fan-shaped muscles. If you spread your back and touch the outer end of each side, you’re touching your Lats. The function of the lats is to pull the arm down toward the pelvis.

Exercises that target the Latissumus Dorsi: close grip pulldowns, wide grip pulldowns, chin-ups, one arm dumbbell row, seated cable row, stiff arm cable pushdowns.

2. Trapezius -- The Trapezius muscle (also known as the traps) is a long, trapezoid-shaped muscle that runs down the upper section of the spinal cord, originating at the base of the skull and attaching down in the middle to lower back. If you touch the muscle by the sides of the neck, you are touching your traps.

Most people think the traps are part of the shoulder, but technically they are part of the back. The functions of the traps are shrugging up, drawing the shoulder blades together and pulling the shoulder blades down.

Exercises that work the Trapezius: dumbbell shrugs, barbell shrugs and smith machine shrugs.

3. The Erector Spinae -- A group of muscles that support the spinal column, the Erector Spinae include the Longissumus, the Spinalis and Illocostalis. For the most part we're talking about the lower back when we discuss Erector Spinae. The functions of the Erector Spinae group are to extend and support the spine.

Exercises for the Erector Spinae: back extensions, dumbbell or barbell deadlifts.

4. Teres Major -- The Teres Major muscle originates on the outer (lateral) edge of the scapula. The Teres Major muscle (with the help of other muscles) helps stabilize the shoulder joint and move the arm toward the back. This is an overlooked muscle that can actually help create width for the trainer who wants to add muscle.

Exercises for the Teres Major: wide grip chin-ups, wide grip cable pulldowns and wide grip seated cable or machine rows.

5. Rhomboid Muscles -- The Rhomboids (major and minor) originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the Rhomboids is to bring the scapula in toward the spinal column, essentially squeezing the shoulder blades together.

Exercises for the Rhomboid Muscles: rear delt raises, seated cable rows, bent over rows,

Whether it’s a sleeveless dress you’ll be wearing, tank top, desire for a "V" taper or just extra strength to pick up your kids and groceries, then focusing on the back muscles is your ticket to success.

There you have it... not only a better understanding of the back, but the most efficient exercises to work the specific areas. If you'd like to enjoy the benefit of 3-D exercise animations, complete exercise descriptions and great workouts for the back as well as every other muscle group, then it’s time to join eDiets!

A veteran of the health and fitness industry, Raphael specializes in a holistic approach to body transformation, nutrition programs and personal training. He earned his B.A. in Communications from Southern Connecticut State University and is certified as a personal trainer with ACE and APEX. In addition, he successfully completed the RTS1 program based on biomechanics