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.
Rhomboids (Major and Minor): Compact muscles located a few inches down from the neck, between the spine and shoulder blades, referred to as the upper/middle back. The rhomboids' primary function is to retract, elevate and rotate the shoulder blades, which also helps you accomplish pulling activities such as starting a lawn mower or serving a tennis ball.
T-BAR ROW:
Muscles worked: |
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Upper Back and Lower Lats. (Latisimus Dorsi) |
| Instructions: |
- Straddle a T-bar rowing machine or bar with your feet firmly on the ground.
- Using a narrow grip, hold the bar slightly off the ground so your back is straight and not hunched.
- Lift the bar up toward your body with your back by squeezing your shoulder blades together.
- Bring the weight up as high as you can, or until it touches your lower chest.
- Your elbows should be pointing up and slightly out as you lift.
- Return to the starting position in a slow, controlled manner.
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| Don'ts: |
- Don't swing or rock to gain momentum.
- Don't stand up with legs or move the positioning of your back in effort to lift the weight.
- Don't let the weight fall down, lower it slowly resisting the weight.
- Don't use barbell plates larger than 25 lbs. The 35 and 45 lb. plates will restrict your range of motion.
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| Alternate exercises: One Arm Row, Barbell Rows
Note: Wear a weightlifting belt on this lift for back support.
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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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