Back Exercises

Back muscle exercises are designed to work the three major muscle groups of the back. The upper back consists of the muscle groups infraspinatus, teres major, and teres minor. The mid back consists of the rhomboid major and minor, commonly referred to as the mid traps. The largest muscle group consists of the latissimus dorsi, commonly referred to as the lats. Targeting all three areas is required for overall size and development; however, focusing on the lats is required to build the classic V shape.

The upper back is located near the shoulder blades. To emphasize this region, exercises should involve pulling movements at a slightly upward angle relative to the torso. The middle back is the toughest region of the back to target with isolation exercises. Pulling motions directed towards the chest effectively target this area. The lats are the easiest muscle group to focus on and isolate, with the majority of pulling motions working this muscle group. All vertical pulling motions downwards work this muscle group along with horizontal pulling motions towards the stomach.

When performing back muscles for training, secondary muscles such as the biceps, upper traps, and the rear deltoids assist in most pulling movements by providing structural support. Imagining that strings are attached to the tip of your elbows when performing a movement allows isolation of back muscles, minimizing the effort contributed by these secondary support muscles.

To maximize growth and symmetry, when you design or choose a back workout, it should target these three muscle groups. In short, choose or plan to perform back muscle exercises that aim to target the upper back, mid back, and the lats. The primary goal of all back workouts is to build a massive, strong back with large lats to create a V shape.