Back muscle exercises

Back muscle exercises

Back exercises have many forms, so how do you choose back exercises that are appropriate for your level, and how to design a training program for the back muscles? This is what I will explain in detail

Back muscles are the muscles around the spine
The spine is what connects most of the body's muscles together, and therefore having strong back muscles means a strong body

I will start, as usual, by explaining the muscular anatomy of the back muscle, then the best back exercise, and then how to use these exercises to include them in your training program

Back muscle anatomy

If you are interested in anatomy, especially the anatomy of the back muscle, you will find different anatomy books on this
There are muscles that are classified by the anatomy references within the anatomy of the back muscle, and some references place them within the anatomy of the shoulder muscle
This is not considered a misclassification of the muscle, but it is schools, so this does not make you go far from your goal

The goal is to know the anatomy of the back muscle

The goal of your knowledge of muscular anatomy is neuromuscular communication “imagine the shape of the muscle and focus on it during exercise” while performing the exercise, which makes you focus more on targeting the back muscle
Also, knowing the range of motion of back exercises, which will affect the muscle and give you the most benefit
Focusing on a specific part of the muscle, although it is not possible to isolate a part of the muscle and exercise it alone without the rest of the muscles

Anatomically, the back muscle consists of 6 parts, “according to the school you chose,” which are:

The first muscle of the back muscle anatomy is the upper quadriceps muscle

It is the part of the back muscle that is located between the back shoulders around the neck
This part is responsible for the characteristic pyramidal shape of the upper back

Examples of upper bicep exercises:
*Dumbbell Shrug
*Barbell Shrug

The second muscle of the biceps anatomy is the latissimus dorsi
Middle Lower Trapezius

They are two triangular muscles located in the middle of the upper back, below the upper trapezius muscle, and between the groin muscles

This muscle gives density and depth to the back muscles

Examples of lower and middle triceps exercises:
*T Raise
*Incline Y Raise

These exercises are similar to the back shoulder exercises

But the difference in performance is that there is an upward inclination of the back with the elbow position during the exercise that precedes the elbow to the shoulder so that the focus is on the muscles of the middle of the back and not targeting the posterior shoulder muscle

The third muscle of the back muscle anatomy is the rotator cuff muscle

It is the outer part of the upper back muscles adjacent to the lower and middle trapezius muscles

These muscles are located above and around the scapula

This part of the muscle consists of three parts:

Teres Major
Teres Minor
Infraspinatus

This muscle group is linked in the range of motion to the posterior shoulder muscle, as it works in all exercises of the posterior shoulder muscle
Examples of adequate rotator exercises:

*Kneeling Cable Pull Down
*Machine Rear Deltoid Fly

The fourth muscle of the back muscle anatomy is the Rhomboid Muscle

It is a muscle with a certain shape, which is what made some call it the designated muscle
This muscle is located under the middle and lower trapezius muscle
That is, the rhomboid muscle is an internal muscle that cannot be seen because it is covered by the middle and lower trapezius muscle
One of the important back muscles, especially in giving density to the shape of the back

Examples of rheumatoid exercises:
*Close Grip Lat Pulldown Cable Bar
*Back Squeeze Cable seated

The fifth muscle in the anatomy of the back muscles is the lats “latissimus dorsi”

The sphincter muscle is the anatomically largest muscle in the back muscles
This muscle consists of 6-7 muscle fibres
This muscle is located below the rhomboid muscle and above the lower back muscle
It extends from the bottom of the shoulder blade to the lower back

Examples of gypsum exercises:
*Seated pulley rows
*Lat Pull Down
*One Arm Cable Row

The sixth muscle of the anatomy of the back muscle is the lower back muscle or Erector Spinae

The lower back muscles “the lumbar muscle” are located in the lower back around the spine and are part of the core muscles “the abdominal and lower back muscles”
It is one of the most important back muscles, as it represents the link between the lower and upper half of the body
Its importance is also due to its work as an auxiliary muscle in most free compound exercises, such as squats, bench presses, and shoulder exercises

Many athletes and non-athletes complain of weak lower back muscles “lumbar muscles” as a result of neglecting their training
Examples of lumbar exercises:
  *Back Extension
*Stiff Legged Deadlift