BACK
Your back is characterized by three smaller muscles: latisimus dorsi, rhomboids (upper/middle back), and erector spinae (lower back). These three muscles, along with smaller supporting muscles deep beneath the skin's surface, play a huge role in almost everything you do, from swinging a golf club to sitting at the dinner table.
Latisimus Dorsi: Run along the sides of your back and are most commonly called lats. Your lats help you extend, rotate, and pull your arms to your body (adduction), important in pulling activities such as rock climbing and rowing.
FRONT LAT. PULL-DOWN:
Muscles worked: |
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Primary: Lats. (Latisimus Dorsi)
Secondary: Biceps |
| Instructions: |
- Sit at a Lat. Pull-down machine (unless it does not have a seat, in which case you should kneel) while holding the lat. bar with your palms forward (facing away) and thumbs up and placed about 30 inches apart (about 8 inches beyond shoulder width).
- Allow your arms to be pulled until fully extended upward.
- You should feel the weight of the machine stretching your back.
- Your upper body and back should be straight, your head up and eyes forward.
- Pull the bar straight down until it touches your chest while squeezing your shoulder blades together and keeping your body in the same upright position.
- Return to the starting position in a slow, controlled manner, making sure to get a full stretch in the back.
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| Don'ts: |
- Don't let yourself rise up from your seat.
- Don't let the weight of the bar jerk you up into the stretch.
- Don't jerk the bar down using momentum in attempt to complete the repetition--control the weight at all times.
- Don't let your head move down or your back bend forward when pulling bar down.
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| Alternate exercises: Front Pull-ups, Close-grip Lat. Pull-down |
Below is a list of the most effective strength-training exercises for your back. Included with each exercise is the specific muscle group/s worked, a thorough explanation of how to do each exercise, common mistakes you should avoid, and a list of alternate exercises that work the same muscle group. Also, to assure safety and effectiveness, those exercises that are advanced, that require the use of a weightlifting belt, or that require a spotter are so indicated.
 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
 If you'd like to view and print out all of these exercise instructions in an easy-to-follow "manual" format, please click here for the PDF version. Each and every exercise includes the beginning and midpoint images of the video demonstration so that you'll have a visual to compliment the text instructions. You'll need the Adobe Acrobat application, but this is likely already installed on your computer. If not, please go to http://www.adobe.com to download the latest version, free of charge.
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