Weight Training – Back workout
Your delicate spine is supported by well developed back muscles. This will prevent any major backaches and also improves your posture.
The back is comprised of
– Trapezius (supports your shoulder and neck)
– Latissimus dorsi (the major muscles of the back, what we call as the main contributer to the V-shape)
– Rhomboid major (supports the scapula to the vertebrate structure)
– Rhomboid minor (lies beneath the rhomboid major and serves the same function)
– Levator scapulae (supports the behind of your neck)
Dorian Yates – IFBB Mr. Olympia 1992-1997: He redefined back development like nobody else has done before. He was Mr. Olympia from 1992 to 1997, and is considered one of the HUGE bodybuilders to grace the stage.
The commonly used exercises are
1) Good morning
Place the barbell behind the neck across the muscles on top of the shoulder blades.
Stand with a neutral spine. Bring the feet at shoulder width.
Flex the upper body by only bending in your hips, keep the knees in a slight bend. Your lower back must stay neutral.
To stay in balance your buttocks will have to move backwards. Do not go further than an 80 degree angle before coming up to a standing position.
This exercise is specially aimed at the lower back, buttocks and hamstrings. Be very careful in choosing the right amount of weight for this exercise to avoid tumbling forwards.
2) Dumbbell row
Stand with a slightly bend knee, take a dumbbell in one hand, put the opposite knee
and hand on the bench, turn the hand inwards.
Keep the back straight and head up.
Pull the weight in a diagonal pattern backwards up, keep the weight close to the body.
Squeeze the shoulder blades together at the end of the pull.
Lower the weight in a controlled fashion through the same diagonal back to the starting position.
Ensure to get maximum possible stretch in your back while rowing.
3) Deadlift
Stand in front of the barbell with the feet at shoulder width, put the shins close to the barbell.
Bend in the knees and hips till the upper legs are close to horizontal. Take the bar in both hands with the thumbs inwards and just outside of the legs. The back must be straight throughout the movement.
Pull the shoulder blades backwards and look up.
Now lift the weight of the fl oor by simultaneously extending the knees and hips.
From standing position reverse the movement by bending the knees and hips and bring the weight back to the fl oor in a controlled manner, keep the back straight!!
Variations: The grip can be changed by using a different grip for each hand. (one with the thumb outwards, one with the thumb inwards)
4) Barbell row
Stand with both feet at shoulder width, bend the upper body forwards in the hips leaning in an angle between 45 and 90 degrees, keep the lower back in an inward curve throughout the exercise.
Keep the knees bend. Hold the barbell with both hands just outside shoulder width, thumbs inwards.
Pull the body to the bottom part of the chest, squeeze the shoulder blades together at the end of the pull and control the returning movement to the starting position.
Variation is possible by adjusting body angle, grip and width of the grip.
If done correctly, it is the best compound exercise ever for your back.
Do not jerk your body as you perform this exercise. Ensure correct form for maximum benefits.
5) Shrugs
Stand up straight with feet at shoulder width. Hold the barbell with both hands and
thumbs inwards.
Keep the elbows fixed in a slightly bend position.
Pull up the shoulders towards the ears. Hold this position for a least a two count then control the downward movement.
Note: do not rotate back or forwards with the shoulders. This does not provide any more benefi ts to this exercise and most of all might cause neck and shoulder injuries!
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