Body Mechanics

The back is a complex part of the human body. By properly taking care of your back muscles you can prolong your life and enhance your ability in different sports. Although making sure that your back muscles are trained properly and symmetrically is a difficult task to complete. This must be done the right way, or you can seriously injure yourself. The back is comprised of 4 major muscles, the trapezius muscle or your shoulders, the rhomboids or the muscles between the shoulder blades and the spine, the spinal erectors which allow you to bend at your waist and the latissimus dorsi (Lat) which allow you to pull your arms toward your body. These exercises are made to strengthen these core four muscles that are in your back.

1. Lat Pull Downs

The key to the Lat pull down is to make sure that you are paying attention to your form. Your form plays a major role in making sure that you are growing the Lat muscles. For this exercise, you need to make sure that you are gripping the bar with your palms facing yourself. Your grip should be shoulder length apart as you pull the bar toward yourself. Make sure to not lean back while doing this exercise to prevent injury. A great tip for making sure to keep your Lats symmetrical is doing this exercise but only using one hand at a time and switching after completed reps.

2. Bent Over Rows

Although Bent over rows are a great way to gain muscle in your back they may seem easier than they are. When this exercise is done wrong it can cause lower back problems. To start this exercise, you need to make sure that you have placed your feet shoulder-width apart. Keeping your feet this will help when you start to lift the bar toward yourself. Before you lift though, make sure that your knees are bent and that you have an arch in your back and are bent at the waist. Keeping this position throughout your reps will help grow your back.

3. Pull Ups

Although pull-ups may seem like the easiest of these four exercises, doing them correctly is a major challenge for some in the gym. After gripping the bar with your palms forward make sure to go slowly and avoid swinging your body. A great way to build muscle is to perform a negative move. Grab the bar with a grip of your choice and concentrate on lowering your body away from the bar as slowly as you can. This will better your positive movements, like pulling your body toward the bar.

4. Cable One Arm Pulldowns

This exercise is great for any back routine. After you have completed it properly you will be able to feel it from the waist to the armpits. Make sure to keep your torso still during this exercise. When you start you should be sitting down with your knees under the supports. After grabbing the pulley, pull the handle into your chest. When repeating this exercise make sure to stretch your muscles as far as you can to get better strength and growth.