HOW TO TRAIN “BACK”

The “back” makes up the majority of upper-body mass when it comes to working out. It is comprised of the traps, the lats, spinal erectors (lower back), rhomboid major and the rhomboid minor.

When performing any upper body workouts, it is always important to warm up the scapula and and shoulders to prevent joint pain, injuries or any aggitations.

As complicated as back workouts are, they can be simplified and broken down into horizontal rows, vertical pulls, shrugs as well as something for the lower back.

Horizontal rows primarily work the lats as well as the rhomboids and be be done by simple pulling something towards your body in a horizontal motion. This can be done with a barbell or a dumbbell in most cases to keep things simple. (Working out doesn’t have to be complicated!)

Vertical pulls are performed anytime you pull anything towards you in a vertical plane of motion including “pull-ups” or “lat pull-downs”.

Shrugs work the traps (those muscles between your neck and your shoulders that make people look scary) and may be done with barbells or dumbbells.

Lastly, the lower back can be worked with deadlifts or reverse hyper extensions to prevent injuries.

All compound pulling and rowing movements technically work the entire back, especially when taking into consideration the fact that free-weight movements like barbell rows require stabilization and scapular retraction. These big compound movements build the most amount of muscle in as little time as possible. Back training is likely the most important muscle group since it prevents poor posture and keeps your back in a strong, upright position.

Check out Simeon Panda’s full BACK routine in the gym! [VIDEO]