The BACK
Anatomy and Tips
You need a strong and developed back to help stabilize and support the spine.
Speaking of the spine. One can’t exactly have a backbone without a spine. Did you know that the human body starts out with 33 vertebrae then nine vertebrae fuse together to form two single bones? Five vertebrae form the sacrum and 4 vertebrae form the coccyx (the tailbone). The remaining 24 vertebrae are named based on their position in the spine. A strong back will also assist with many exercises as well as maintain good posture.
The back consists of the region between the back of the neck and shoulders to the top of the buttocks. There are several exercises useful in developing the back. The row machine is excellent as well as the lat pull down cable machine. Be sure to check out other exercises for strengthening the back within the ‘Exercise’ tab.
Trapezius
Anatomy and Tips
The trapezius (traps) are not generally a muscle that most people set out to train. It’s a muscle that is trained particularly by bodybuilders. The trapezius most definitely assists the shoulders and back for a well-put-together package. Two good exercises for training the trapezius would be barbell shrugs and upright rows. These exercises are shrugging movements and best serves the trapezius.
Trapezius (traps) muscles are triangular. The main function of the trapezius is to stabilize and move the scapula. Another function of the trapezius is to turn the head and elevate the shoulder. These muscle fibers pull up, down and inward. The trapezius also supports the arm. A well-developed trapezius muscle group is most definitely the formula for a strong and well-developed back.
Latissimus dorsi
Anatomy and Tips
The Latissimus dorsi (lats) extends and adducts the arm and rotates the arm medially. The latissimus dorsi is a very large muscle of the back. It is located on the sides of the trapezius. It extends from the shoulders down to your lower back, and it is somewhat covered by the trapezius. The insertion point is on the humerus and it originates along the spine.
The latissimus dorsi, plays a major role in conjunction with the arms to help pull your body weight. Two good exercises to strengthen the ‘lats’ would be chin ups and lat pull downs.
Rhomboid Major
Anatomy and Tips
The rhomboid major is a superficial back muscle. It runs deep into the trapezius. It is inferior to the rhomboid minor. It is the larger of the two rhomboids. The rhomboid major retracts, elevates and rotates the scapula which depresses the glenoid fossa. This is definitely a muscle that bodybuilders work hard on perfecting.
Rhomboid Minor
Anatomy and Tips
The rhomboid minor connects the scapula with the vertebrae. It is superior to the rhomboid major. Both rhomboids work in conjunction to help stabilize the scapula against the thoracic wall. The rhomboid minor retracts, elevates and rotates the scapula which depresses the glenoid fossa.
Erector spinae
Anatomy and Tips
The erector spinae (lower back muscle) is a set of muscles which straightens and rotates the back. Actually, it is a bunch of muscles and tendons. The muscle and tendons vary in size. They get smaller as they reach the vertebrae.
The erector spinae consists of three muscle groups. They are the iliocostalis, longissimus and spinalis, and they run parallel to the vertebral column. Having a strong lower back generally leads to a strong core both of which are needed.
