Hey! Remember in my posts “A Journey to Fit” where I said I was too “lazy” to go through the exercises I use for each of my muscle groups… well… now I am paying penitence as I have had a few people exhort me to go into it regardless of any “laziness” I had…
So! I decided to take the next 2 months on each Monday to go into each of my muscle group workouts to give you a heads-up on what I do in my rotation… so here we go!
The back muscles, (or the trapezius and the latissimus dorsi) are located, at the top and the middle/bottom of the back, respectfully. They are both are involved in any large movements pulling things towards the body, (as opposed to the opposite muscle group, the chest, which are responsible for pushing things away the body).
See the creepy video game picture here to the (left) for a visual on this muscle group.
The traps, located at the top of the back, between the shoulders and the neck, are strong muscles that drive strength in the arms, while the lats, located in the middle to lower back, are essential to good core strength. While key in many of the lifts a bodybuilder does, this muscle group tends to less attention than the opposing chest muscle group due to the chest being a bit more visual to both the lifter and the observer.
I have about 7 different movements I use to work this muscle group, (usually in conjunction with the opposing muscle group, the chest <see my write-up on this idea on Journey to Fitness – Weight Lifting>).
Please note that I usually change it up a little each time I lift, and I shoot for about 4 different exercises each session, with between 3-5 sets per exercise, so I by NO MEANS recommend trying to do all six movements in the same session!! See below:
One Hand Dumbell Raises- with a dumbell on the floor, place one knee on a weight bench and bend over, grasping the weight on the floor with one hand. With back straight, bring weight up to body, bring your elbow into a 90′ angle.
Row Machine- sitting in front of a cable or rowing machine, grasp a bar, (either v-bar or regular). Sit with arms extended away from body and relaxed. Pull bar inward towards chest, keeping your back as straight as possible.
Dumbbell Shrugs- traps work! Grasping a dumbbell in each hand, stand with arms hanging loosely at sides and “shrug” weight. Motions can include straight up and down shrugging and circles, as well as together or alternating sides.
Lat Pulldown – at a lat machine, sit with hands grasping bar above head. Pull downward toward chest, or, as an alternative, face away from the machine and pull bar to behind neck.
Straight Arm Pulldown- At a cable machine, start with a pulley at the top and attach a regular bar, (or, as an alternative, a handle for individual pulldowns). Grasp bar and, keeping arms straight, pull bar down and towards body.
Bent-Over Rows – (I usually do these on a Smith machine, so I don’t kill myself). With a straight bar, grasp shoulder width apart and bend over, keeping back arched. Pull up towards body, (some people have to use a platform to get the proper torque for this exercise.
V-Bar Pulldown- at a lat machine, attach a V-bar and grasp above body, facing machine. Pull down towards chest.
Have any other back exercises you think I’ve missed and would like to recommend one? Just post a comment below and I’ll make sure you’re voice is heard. Until next Monday, lift safe and FEEL THE BURN!
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3 Comments
July 27, 2009 at 8:04 am
Nino, I like seeing these posts – it gives me ideas for things to implement down the road.
Make it a great day!
July 31, 2009 at 1:42 am
Burn fats burn!!!
I’m starting to do jogging now. Not exactly the best exercise out there, but its better than watching TV. =p
July 31, 2009 at 5:15 pm
Absolutely! Good for you! Jogging is a great way to burn calories! I just don’t talk about it cause I HATE running