Introduction
For those who aspire to catch up with fitness champions, but find that their back never seems to grow, the right training approach is crucial. Each muscle area in the back requires specific movement and training angles for proper stimulation. Understanding which movement trains which back muscles can greatly aid in shaping the body, especially the coveted v – shape, as well as increasing thickness and width.
Training by Back Muscle Areas
Area 1: Upper External Latissimus Dorsi
To target this area, choose wide – grip movements, preferably wider than shoulder width. This helps develop the muscles that contribute to the v – shape. The best movements include Pull – ups (wide grip) and Prone barbell row (wide grip). When doing Pull – ups (wide grip), hold the bar with a square hand, fully extend your arms, relax your shoulders, and at the bottom of the movement, fully extend the latissimus dorsi. As you pull up, imagine your elbows going out to the sides and use them to lift yourself while contracting the latissimus dorsi. If you can’t manage it alone, consider assistance. For Prone barbell row (wide grip), avoid standing on a flat bench to increase range of motion as it may round the back at the lowest point. Use a wider – than – shoulder – width grip and keep your elbows out to the sides, pulling them up as far as possible.
Area 2: Lower Latissimus Dorsi
Reverse grip movements and narrow grip pull – ups/pulldowns are ideal for emphasizing the lower latissimus dorsi region. The best movements are Reverse grip pull down and Straight arm pull down. In Reverse grip pull down, choose a reverse hand position at shoulder width, keep your torso straight, arch your back slightly, and pull the elbows down and back until the barbell is close to the upper pectoral muscles. For Straight arm pull down, place the bar above your head, stand one arm’s length away, and pull down in an arc until the bar touches the upper thighs, focusing on the latissimus dorsi movement.
Area 3: Middle Back
Narrow, medium grip rowing movements are suitable for the middle back. The Single arm dumbbell row and Narrow grip seated rope row are the best choices. In One – arm dumbbell row, lean forward at the waist, place one knee and hand on a flat bench, and pull the dumbbell towards your hips with your elbow close to your body. For Narrow grip seated rope row, keep your knees slightly bent, torso straight, and pull the shoulders and elbows back as far as possible.
Area 4: Lower Back
Bending movements at the waist (not the hips) work the lower back muscles, which are important for preventing lower back pain. Back raises and Straight – legged hard pulls are the best movements. In Back raises, cross your arms over your chest or behind your head while sitting on a bench and bend slowly at the waist. For Straight – legged hard pull, the barbell is closer to the ground than in the Romanian hard pull, and you should keep the lower back muscles contracted throughout the movement.
Building Your Own Back Workout
Your back workout should include movements that target all parts of the back. For muscle building, do 2 – 3 sets of 8 – 12 reps each after warm – up sets. For strength building, use heavy weights with fewer reps (4 – 7 reps), and for muscle tone and endurance, use lighter weights with more reps (15 – 25 reps). A sample bulking programme to build the external width of the latissimus dorsi while working all back areas is provided. Remember to rest 1 – 2 minutes between each set.
Conclusion
Often, people tend to focus more on the latissimus dorsi and neglect the lower and middle back areas. However, the back is a whole, and only by developing it holistically can it be improved in a balanced way. By following the above – mentioned training movements and organizing your back training more rationally, you will be well on your way to achieving your fitness goals.
