Strengthening your Body with a Back Workout Regimen

Getting a sure-footed stance comes with a strong set of back muscles. Don’t forget about them when doing your bodybuilding regimen. Getting a good back workout is an integral part of any balanced regimen that gets every part of your muscles developed.

Back Muscle Groups

There are basically three muscle groups that support and protect your spine. They are the upper trapezius, the mid latissimus dorsi and the lower erector spinae. The trapezius, also called the “traps,” is shaped like a kite with tops forming at the base of the skull and its two points on the shoulder joints.

They are often mistaken for shoulder muscles but are really the largest muscle in the back of you body. The latissimus dorsi or “lats” straddle across the mid back on each side of the spine which gives the body its V-shape when fully developed. The erector spinae at the lower back starts from the pelvic base to the entire length of the spine and gives you the strength to support your body when erect.

Back Workouts for Bodybuilding

Any kind of bodybuilding regimen benefits with the right exercise routine to firm-up and strengthen the back muscles. All the other muscles groups latch on having a strong back muscle to support them. There are other smaller back muscles but exercising the large groups develops these as well.

• Deadlifts. This is your barbell weightlifting that’s basic to any power building exercise. Deadlifts work on strengthening all the three muscles groups, including hip and buttock muscles, quadriceps, forearms and abdominals.
• Chin Ups. This is a more advanced exercise that lifts your entire body from a chin up bar with your hands grabbing the bar slightly wider than your shoulder length. Pull yourself up the bar with slow regular movements. Your lats, biceps, forearms and rear deltoids benefit from this.
• Single Arm Back Workout with a Dumbbell. This works the lats and traps, as well as biceps and forearms. With one knee kneeling on a bench and your foot on the floor, support your entire body with one hand on the bench and lift a dumbbell with the other hand until it touches your chest. Repeat as often as you can and do an equal number with your other arm.
• Bent Barbell Rows. This routine develops all your back muscles together with your forearms and biceps. It’s like your deadlifts but you need to bend over at your waist to grab a barbell with hands shoulder-wide apart. Lift the barbell up to your stomach while keeping your body at a 45-degree bent. Lower the barbell but without touching the floor. Repeat as often.