Structure and
Function: Muscles of the Back
There are
two very large muscles that cover almost the entire back. They are the
trapezius and latissimus dorsi. These two prominent superficial muscles
together extend from the skull all the down to the sacrum and illium.
There are also three smaller muscles, which lie deep to the trapezius
and latissimus dorsi, which assist these larger muscles.
Superfical Muscles
Trapezius (Traps)
The
trapezius is the easily distinguishable muscle superior muscle of the
neck/back, is divided into three different groups: the superior fibers,
middle fibers, and inferior fibers. Because of the many origins of the
trapezius, each of these areas of fibers performs a different action.
The trapezius as a whole originates from the external occipital
protuberance, ligamentum nuchae (the ligament of the back of the neck),
and spinous processes of the last cervical and all thoracic vertebrae.
All of these fibers insert on the lateral third of the clavicle,
acromion process and spine of the scapula.
As a whole,
the trapezius upwardly rotates the scapula. Individually, the superior
elevation the scapula, the middle fibers retraction the scapula, and the
inferior fibers depress the scapula. The trapezius will be targeted with
the deltoids.
Latissimus Dorsi (Lats)
This large
muscle of the back originates from the lower six and all the lumbar
vertebrae as well as the iliac crest via the thoracolumbar fascia. All
of the fibers insert on the medial lip of the intertubercular groove of
the humerus. The actions of this muscle are to extend, adduction, and
medially rotate the arm. Unlike the pectoralis major, the latissimus
dorsi can hyperextend the arm.
Deep
Muscles
Levator
Scapulae, Rhomboids Minor and Major
The three
muscles deep to the trapezius and latissimus dorsi share a similar
function and will therefore be considered together.
The most
superior of the three deep muscles to the back is levator scapulae. The
levator scapulae originates from the transverse processes of the first
four cervical vertebrae and inserts on the superior angle of the
scapula.
The next
muscle, inferior to the levator scapulae, is the rhomboids minor. It
originates from the last (7th) cervical vertebrae and first
thoracic vertebrae and inserts on the medial border of the scapula.
The last,
and most inferior muscles of the three is the rhomboids major. It
originates from the spinous processes of the 2-5 thoracic vertebrae and
inserts on the medial border of the scapula, below the rhomboids minor.
The primary
functions of these muscles are elevation and downward rotation of the
scapula. The rhomboids also retract the scapula.
Workout A
1. Rack Deadlifts 3 X 3-5
2. Lat-Pulldown 3 X 6-10
2. Seated Cable Row 3 X 6-10
3. 1-Arm Lat Pulldown 3 X
6-10
3. 1-Arm Cable Row 3 X 6-10
Note: Alternate
exercises with the same number, resting 1-2 minutes between each
exercise.
Rack Deadlift
Rack
deadlifts are partial deadlifts done with bar starting at around knee
height instead of on the ground. The full deadlift is a total body
movement that hits every muscle in the body. By starting with the bar at
knee height, you decrease the amount of lower body (the legs)
involvement in the movement because your knees and hips are not flexed
as much in the starting position. The muscles in the legs will still be
stressed during rack deadlifts, just not to the degree they would be
from full deadlifts, which allows you to lift a HEAVY load with more
tension on the muscle of the upper body, including ALL the muscles of
the back.
Lat Pulldown and
Seated Cable Row
These
exercises are viewed as the “supporting cast” to deadlifts. Form should
be relatively strict and you should pull with your lats, not your arms.
The 1-Arm variations of these exercises hit the muscles of the back a
little differently and add to the development of the back.
 
Workout B
1. Pull-Ups 5 X 4-6
2. Bent Over Row 5 X 4-6
Note: Alternate
exercises with the same number, resting 1-2 minutes between each
exercise.
Main Focus:
Increasing the weight lifting on squats and stiff leg deadlifts
Pull-Ups
Pull-ups
(not chin-ups) are a great exercise for developing the lats,
specifically back “width”. As you execute each rep, you should focus on
pulling your body up by using your lats NOT by using your arms. Often
times people will swing their body and use momentum to complete their
pull-ups, which requires heavy recruitment of the biceps and decreases
the recruitment of the lats. The goal is to keep the tension on your
lats.
One way to limit bicep involvement is to think of your hands as hooks.
You are not pulling from your hands, but rather from your lats. Think of
the tension from the weight starting deep in your lats and moving “up”
the lats to where they insert into the humerus (bone of the upper arm)
as you pull yourself up. As you pull your body up, your elbows should
come to your sides and you should contract the muscles of the back,
squeezing them together.
Bent Over Rows
Bent over
rows is used to add “thickness” to the back. Just as with pull-ups, you
must focus on pulling the weight with your lats and not your arms. If
you feel your form is sloppy or your arms are being heavily recruited,
try decreasing the weight on the bar.
As you pull
the bar up, you can pull it to your lower chest, mid-stomach, or lower
stomach. Where you pull to the bar to will depend on which spots allows
you personally to hit the lats the hardest.
Derek
“The Beast” Charlebois is an ACE certified personal trainer, competitive
bodybuilder, and holds a Bachelor’s degree in Exercise Science from The
University of Michigan. Derek is the Promotions Coordinator/R&D at
Scivation/Primaforce and is involved in coordinating promotions,
research
and
development, advertising, and marketing. Derek is an accomplished author
with articles on such websites as Bodybuilding.com, Bulknutrition.com,
the online magazines StrengthAndScience.com and MusclesAndCuts.com, and
is a contributing author to the book Game Over:
The Final
Showtime Cut Diet You’ll Ever Need!
Derek is available for online personal training; personal training
inquiries can be sent to
derek@scivation.com. His website is
www.beastpersonaltraining.com.
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