And it’s not what you’re thinking. There are a lot of toned and muscular men and women walking around who spend hours in the gym toning their legs, building their biceps and chiseling their chest, but they rarely train their backs since they can’t really “see” it being worked. But believe it or not, the back is probably one of the most “visible” of muscle groups.
Girls in strapless dresses who might be otherwise fit or even skinny, parade by with layers of “Bra Schmutz” (a phrase coined by Judy, a trainer I used to workout with) over the top of their satin minis. Guys with pecs you can bounce a coin off of and big “guns” walked hunched over with little or no strength in their back or shoulders. And the weird thing is, the back is what shows off your hard work. In suits or T-shirts, even sweaters and coats, a strong V-shaped back (which accentuates a small waist), in conjunction with our other muscles, is a testament to all our hard work.
The muscles behind help assist your efforts with the muscles in front. So not only will it help you develop a great-looking physique, it will also improve your posture. Also, regular back exercise can actually prevent and/or alleviate back pain better than traditional methods like spinal manipulation, traction, or medication. In his book Back Works, Dr. Timothy J. Gray, D.O., says that an exercise program that strengthens the abdominal and back muscles can help back pain sufferers. With this in mind, you need to make regular, intense back exercise a priority.
There are three primary muscle groups in the back - the trapezius muscles in the upper back, the latissimus dorsi muscles in the mid-back, and the erector spinae muscles in the lower back. There are several other smaller muscles in the back, all of which will be developed by performing exercises that work the three main back muscles.
Some basic back exercises you can start with are a lat pulldown (upper), low row (lower), one arm dumbbell rows (mid). Do 3 sets of about 12-15 reps of each exercise.
Lat Pulldown-Sit on a Lat Pulldown machine so your torso is positioned directly beneath the cable (sitting too far away causes you to pitch forward which can strain your neck and upper back). Pull the bar to your collarbone, leaning back slightly. Pause in contracted position before slowly returning to start.
Seated Row-Sit on a seated low back machine or low cable row. Reach forward to grasp handles. Sit straight without leaning forward. Squeeze shoulder blades together, then bend elbows, driving them back toward your waist without changing your torso position. Slowly straighten your arms, being careful not to lock your elbows.
One Arm Dumbbell Row-Put your left knee and hand on a flat bench. Grasp a dumbbell with your right hand, keeping your arm straight and back parallel to bench. Pull the dumbbell to the middle portion of your chest in one smooth motion and then lower to the start. Switch to right knee and hand on bench; dumbbell in left hand.
Other back exercises like pull-ups (assisted), back extensions, and straight-arm pulldowns are very effective once you have built up some strength, however, because exact form is so important, it would be wise to work a few sessions with a personal trainer who can watch and guide you to the correct form.
