Just Because You Can’t See Your Back Doesn’t Mean You Shouldn’t Exercise It

            Your back is probably one of the hardest muscle groups to exercise in your entire body since you are not able to see the muscles contract and stretch. Additionally, there are many different muscles in your back from your trapezius (at the top) to the erector spinae (at the very bottom).

            According to Schuler and Mejia, the latissimus dorsi is “the largest back muscle, slanting up from your back to your upper-arm bone” (12). The latissimus dorsi “pulls your upper arm towards your body-either from overhead as in a pulldown or pullup, or from in front of you as in a rowing movement… (and is a) big player in throwing” (Schuler and Mejia 12). Other muscles in the back also include the rhomboids, teres major and minor, and infraspinatus.

Exercises:

Pullups

            Pullups are the number one recommended back exercise as they not only work the latissimus dorsi, but also strengthen the lower trapezius. While first trying to do pullups may mean the latissimus dorsi will get fatigued quicker, it still is the number one exercise to do to strengthen your back muscles.

            How to do a proper pullup:

1.     Grab a chin-up bar with a wide, overhand grip with your hands approximately shoulder width apart. Hang freely with your arms fully extended.

2.     Squeeze your shoulder blades together then begin to pull yourself up far enough to where your head goes above the bar.

3.     Slowly lower your body down to the start position with arms fully extended (by performing movement slowly you will engage your latissimus dorsi for a longer period of time).

4.     Repeat steps three and four 10 repetitions.

According to Schuler and Mejia, “Not only can pullups be done as a bodyweight exercise but they can also be done as a weighted exercise by holding a dumbbell or plate between your legs or wearing a backpack” (81).

            Another good exercise to strengthen your back is bent over rows.   

            How to perform a proper bent over row:

1.     Stand and hold a weighted barbell with an overhand grip and hands approximately shoulder width apart. If possible, stand and face a mirror so as to view your body position and form during the exercise.

2.     Bend at your hips until your body forms close to a 45-degree angle. It is important to keep your back straight and not to arch your back, as this will may cause an injury.

3.     Pull the barbell upwards over your thighs until you touch your stomach, then slowly the barbell down to the resting position to complete one repetition.

4.     Repeat step 3 and complete 10 repetitions.

Pullups and bent over rows are two of the best exercises for developing overall strength in your back muscles.  Don’t worry if you can’t do one pullup or have to use light weights on your bent over rows, just keep working at it and you will quickly see improvements and increased strength gains.