Back Movements.
When we talk about back movements in weight lifting, we are mostly referring to the Latissimus Dorsi muscle because it’s the largest and most visible muscle of all the back muscles. It is the Major Muscle Involved (MMI) and most exercises are focused on the Lats. The other back muscles like the Rhomboids, Erector Spinae, Quadratus Lumborum are active with these movements, but are not MMI’s. They are mostly aiding and guiding muscles and actually get worked indirectly. Refer to Latissimus Dorsi-Quadratus Lumborum & Rhomboids / Erector Spinae for full details on these muscles including their attachments and actions.
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- {Latissimus Dorsi-View Exercises}
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- {Trapezius movements should be included on this day-View Exercises}
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- {Rhomboid Major & Minor}
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- {Erector Spinae group}
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- {Erector Spinae from Samir Bannout bodybuilder}
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- Rhomboids with Levator Scapula both stabilize the scapula during pull motions and lifting objects. This connection is why you should never turn your head when performing back moves-View Exercises.
{The Dumbbell Incline Rows are a great way to get row motions in and not stress the low back if you have back injuries}
{Trapezius Shrugs-AKA Shoulder Shrugs
{The Crab Pose in bodybuilding shows off the Traps as well at the Deltoids, Pectoralis and Biceps all at once}
{Erector Spinea – Performed on the Roman Chair. This movement also strengthens the Hamstrings and Glutes}
{Oblique side bends are the best way to get full range of motion and strengthen the low back muscle quadratus lumborum at the same time.}