Training the Back Muscles (Latissimus Dorsi, Rhomboids, Trapezius) 

Most bodybuilders consider a well developed V-shaped back as a testament to the hard work they have spent in the gym.  The lats are one of the few body parts that really show through our clothes and get you noticed.  

Unfortunately, it seems like a lot of beginners neglect to train their back muscles as hard as they should.  Sure-training the back muscles may not be as satisfying as other muscles that you can actually watch being worked.   Maybe it has something to do with the old "out of site, out of mind" mentality. 

It just seems like a lot of beginners just don't really appreciate a well built back like they should.  They often seem to dedicate so much time on their chest training routines that they just don't bother with the back exercises.  This  is a very big mistake!

If your goal is to gain weight and build some serious muscle, your back training routine must be considered a top priority.  Since the back muscles represent the largest muscles in your upper body,  neglecting them will seriously sacrifice the amount of muscle and weight you can gain overall. 

Aside from limiting the amount of weight you can gain by neglecting to train your back, you can also cause some serious muscle imbalances if you focus on training your chest and not your back.  These imbalances can lead to posture problems and serious injury.  With that being said, make sure that you train your back and train it hard! 

Now let's learn more about the back and how to train it...

The Anatomy of the Back Muscles 

The back is comprised of four main groups of muscles.  The upper and middle back muscles consist of the Latissimus Dorsi, the Trapezius, and the Rhomboids.  The lower back consists of the Erector Spinae.  Each muscle serves a unique role in a specific movement in either the shoulder joint, shoulder girdle, or the spine.  Many of the back muscles work synergistically to accomplish movements.

The upper back muscles are prime movers in any exercise that involves a pulling motion, whether it be pulling upwards (pull-up), or pulling towards your body (seated row). 

The Latissimus Dorsi muscle attaches to the humerous (upper arm bone) where as the other two upper back muscles attach to the scapula.  For this reason it is important   

The Erector Spinae (lower back muscle) is primarily responsible for extension of the spine.  If you stand up straight and bend down to touch your toes, the erector Spinae is the muscle that bulls your body back up into a standing position.

Now let's take a closer look at the anatomy of each of the back muscles.  The goal here is to learn what each muscle is supposed to do, so you know what exercises will target them most effectively. 

Latissimus Dorsi

Point of Origin:  Back of pelvis, sacrum, and lumbar and thoracic vertebrae

Insertion:  Humerous (upper arm bone)

Primary Action:  Adduction, extension, internal rotation, and horizontal abduction of the shoulder joint.

The latissimus dorsi muscle is the largest of all of the upper back muscles.  It is what forms the "V" shape in a well developed back.  It originates in the lower to middle back, and attaches to the upper arm bone.  Any exercises that involve the arms being pulled down bring the "lats" in to a powerful contraction. 

Since most back exercises bring the lats in to play, they are relatively easy to target.  Although exercises like pull-downs and pull-ups isolate the lats the most, they also contract powerfully in any seated or bent over rowing exercise.

Exercises:  Lat pulls, lat pull-downs, pull-ups, barbell pull-overs, barbell or cable rows.

Rhomboids

Point of Origin:  Last cervical, and first five thoracic vertebrae

Insertion:  Scapula (shoulder blade)

Primary Action: Primarily adduction of the shoulder blade

The rhomboids are a relatively small muscle in the middle of the upper back, lying beneath the trapezius muscle.  The primary responsibility of the rhomboids is to move your shoulder blades closer to your spine, and to stabalize the shoulder blades during other movements.  If you squeeze your shoulder blades together, you will feel a strong contraction of the rhomboids.

Exercises:  Chin-ups, dips, seated cable row (at the end ofthe movement)

Trapezius

Point of Origin:  Base of skull, thoracic vertibrae

Insertion: Clavicle, scapula

Primary Action:  Elevation, adduction and upward rotation of the shoulder blade, extension of neck

The Trapezius muscle is a large upper and middle back muscle that runs all the way from the base of the skull down to the 12th thoracic vertebrae.  It's primarily involved in movements of the shoulder blade, as well as stabalization during certain shoulder joint movements.

Because of it is a relatively long muscle, it is normally broken down in to three sections.

Upper Trap - The upper trap is a relatively thin, weak part of the muscle that is visible from a frontal view of your body.   It's main responsibility is to raise the clavicle.  The shoulder shrug is a common exercise that targets the upper "traps".  This portion of the muscle also stabalizes the shoulder girdle in other back exercises.

Middle Trap - The middle trapezius muscles are thicker and stronger, and primarily help elevate and retract the shoulder blade.

Lower Trap -  The lower fibers assist the middle traps in retracting the shoulder blade, and also aid upward rotation of the scapula.

Exercises:  Shoulder shrugs (upper and middle fibers), bent over dumbbell row (middle and lower fibers). bent over arm raises (middle and lower)

What are the best Back Exercises?