How to train your back

     In this article i will use Arnold Schwarzenegger posing back muscles, because he is the most loved bodybuilder from our times, and we can easily identify differences from every muscle.

      Now let's see which are back muscles and what exercises we can do to make them bigger.

     I've marked every muscle on the picture as it follows:

1. Trapezius
2. Rhomboids.
3. Infraspinatus
4. Teres Major and Minor.
5. Latissimus Dorsi.
6. Erector Spinae.


     Now let's see which are the proper exercises for back workout:

1. Exercises that train the Trapezius (Traps) are shrugs, rows and deadlifts.

2. Exercises that train Rhomboids are rows and pulldowns.

3 and 4. Infraspinatus, Teres Major, Teres Minor, along with Supraspinatus, form Rotator Cuff muscles. Exercise for rotator cuff is L-flye.

5. Exercises that train Latissimus Dorsi are machine pullovers, pullups and chinups, pulldowns and rows.

6.  Exercises that train Erector Spinae are squats, deadlifts, back extensions, and side bends.

VERY IMPORTANT: you must vary each type of exercises using barbells and dumbbells, even with your body weight. Variation is necessary to exit routine.


                                                                                                    << Previous Article   HOME   Next Article >>