The back serves a number of purposes as well as a variety of muscles that ought to be targeted while training this body part. This article is going to focus on each of these actions together with the exercises.
Pulling the arms down from an elevated position. This movement uses the large latissimus dorsi muscles that wrap from your mid back around your side. They are responsible for the V shape of the back. Exercises that accomplish this movement are: Pull Ups, Chin Ups and Pull Downs in any variation. Note: images for all these exercises can be found here.
Pulling the arms back from a neutral position. This motion is commonly described as a rowing motion. The muscles that are most involved are the latissimus dorsi and the teres muscles, spinatus muscles and the rhomboids. A few of the exercises that accomplish this motion and target these muscles are: Rows, One-Arm Row and Low Pull.
Pulling the arms back while in an elevated position. This is the least common of all the shoulder movements. It would require having the arms elevated in front of you and then to pull the arms back while keeping them elevated. There are very few movements in life that do this except for the sport of rowing. During this activity, your elbows are kept high as opposed to the row exercise where your elbows are at your sides. Exercises that simulate this movement and work these muscles are the same as for the standard row exercises, but while maintaining elevated elbows.
Raising the shoulders. Also called a shrug, this is certainly a regular and practical motion and uses the trapezoid muscles. Exercises that make this happen action are any one of the assorted shrug exercises.
Extending the Spinal column. This means moving the back from a bent over posture to a neutral one. The muscle tissues that make this happen are the erector spinae muscles. Just a few of the exercises which make use of these particular muscles are Back Extensions on a Ball or Roman Chair and also tilting forward while on a rowing machine.
Be sure to cover all these bases when training your back so it will be as healthy as possible and stay strong.
Pulling the arms down from an elevated position. This movement uses the large latissimus dorsi muscles that wrap from your mid back around your side. They are responsible for the V shape of the back. Exercises that accomplish this movement are: Pull Ups, Chin Ups and Pull Downs in any variation. Note: images for all these exercises can be found here.
Pulling the arms back from a neutral position. This motion is commonly described as a rowing motion. The muscles that are most involved are the latissimus dorsi and the teres muscles, spinatus muscles and the rhomboids. A few of the exercises that accomplish this motion and target these muscles are: Rows, One-Arm Row and Low Pull.
Pulling the arms back while in an elevated position. This is the least common of all the shoulder movements. It would require having the arms elevated in front of you and then to pull the arms back while keeping them elevated. There are very few movements in life that do this except for the sport of rowing. During this activity, your elbows are kept high as opposed to the row exercise where your elbows are at your sides. Exercises that simulate this movement and work these muscles are the same as for the standard row exercises, but while maintaining elevated elbows.
Raising the shoulders. Also called a shrug, this is certainly a regular and practical motion and uses the trapezoid muscles. Exercises that make this happen action are any one of the assorted shrug exercises.
Extending the Spinal column. This means moving the back from a bent over posture to a neutral one. The muscle tissues that make this happen are the erector spinae muscles. Just a few of the exercises which make use of these particular muscles are Back Extensions on a Ball or Roman Chair and also tilting forward while on a rowing machine.
Be sure to cover all these bases when training your back so it will be as healthy as possible and stay strong.
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