Beginner's Guide to Strength Training: Beginner's Guide to Strength Training - The Back

Beginner's Guide to Strength Training
Beginner's Guide to Strength Training - The Back
| The Back Muscles  | Your Upper Back Muscles and Exercises  | Your Mid-Back Muscles and Lat Exercises  | Pullovers for the Mid-Back  | Seated Rows for the Mid-Back  | Lower Back Muscles and Exercises  | Choosing Your Back Exercises  | Take the Quiz and Bonus Challenge

	from Paige Waehner Last week you got an in-depth look at how your muscles function with a focus on the chest. This week, we're keeping the focus on the upper body, but moving on to the muscles of the back. The back is made up of a number of muscles, all of which are crucial for helping your body function well. If you've ever experienced back pain or injury, you know how important your back muscles are to everyday life. In fact, lower back pain is one of the most frequent reasons many of us end up at the doctor's office. Having a strong, healthy back is important for avoiding those doctor visits and keeping the rest of your body in working order. This week, you'll learn about these muscles and get an in-depth look at some of the common exercises you can do to strengthen your back.
The Back Muscles
	The Back Muscles
	Your back is made up of some of the largest muscles in the upper body. It is a complex system of muscles that do everything from keep your torso upright to allowing you to rotate, bend and flex. The major muscles of the back include: The latissimus dorsi (a.k.a. lats) - These are the largest muscles in the upper body and are located on either side of the back. The lats help extend, lift and rotate the arms. The trapezius muscles (a.k.a. traps) - These are triangular shaped muscles on the upper back. The traps are responsible for lifting and lowering the shoulder blades as well as movement of the head. The rhomboids (major and minor) - Lying under the traps, the rhomboids help rotate the shoulder blades in as well as pull them together. The levator scapulae - These small muscles run down the back of the neck and help in lifting and rotating the shoulder blades. The erector spinae - This area is made up of a multitude of muscles running from the neck, down the middle of the back to the upper glutes. These muscles are responsible for keeping the body in the erect position and for spinal movement like extension and flexion.  With all these different muscles to focus on, there are a variety of back exercises to choose from. That makes it a little confusing figuring out which exercises to choose and how to cover all your back muscles without overdoing it. Don't worry about that because, in the next few sections, you'll learn about the different parts of your back with shiny pictures and step-by-step instructions for each exercise.
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Your Upper Back Muscles and Exercises
	Upper Back
	The upper back generally includes the traps and the rhomboids. We often call these the "posture muscles" because they control the movement of our shoulders. Some of the things we do each day like driving, working on the computer and sitting in front of the TV cause us to round the shoulders forward which can cause tension and tightness in the upper back. Strengthening and stretching these muscles can help you improve your posture. Shoulder Shrugs Shrugs are an excellent move for strengthening the upper back, targeting the traps while also involving the erectror spinae as a stabilizer. The shrug is an isolation exercise and works well in combination with compound movements such as dumbbell rows or lat pulldowns. Step by Step: Shoulder Shrugs 1. Sit or stand with feet a comfortable distance apart, back straight and shoulders back. 2. Hold medium-heavy weights in each hand and squeeze the shoulders, taking them up towards the ears as high as you can. 3. Lower down without completely relaxing the muscles and repeat. Do's and Don'ts Do: Take the shoulders straight up and down Do: Bend forward a bit if that's more comfortable for you Don't: Roll the shoulders forward and back during the movement Seated High Rows This compound exercise works almost every muscle in the back with a focus on the upper back. It's tough to isolate any one muscle as the prime mover in this exercise because there are so many muscles involved. The main focus of this move are the traps and rhomboids. Step by Step: Seated High Rows with Bands 1. Wrap a resistance band around a sturdy object (a pole, stair railing, etc.) and sit a few feet away, holding onto the handles. 2. Begin with the arms stretched out in front of you, palms down and at about chest level. 3. Squeeze the shoulder blades together as you bend the elbows. 4. Pull the elbows back towards the you, stopping at about torso level. 5. At the end of the movement, the elbows should be bent to 90 degrees and parallel to the floor. 6. Release back to the start and repeat. Do's and Don'ts Do: Sit up straight and keep the abs contracted Do: Adjust your position forward or back as needed to increase or decrease tension on the band Do: Wrap the band around your hands to create more tension if the band is too light Don't: Pull the elbows back so far that you arch the back or strain the shoulders Variations: Barbell High Rows Machine or Cable Rows More Upper Back Exercises
Your Mid-Back Muscles and Lat Exercises
	Mid-Back
	The mid-back area includes the lat muscles, the large muscles on each side of the back. Because these are such large muscles, you can usually lift heavier weights than you would for the upper or lower back. In addition, building up the lats will not only strengthen the back, it can help the waist look slimmer. While the lats are involved with almost all the back exercises mentioned here, there are specific exercises that target these muscles. We'll cover three of the most common exercises below. Dumbbell Row The dumbbell row is one of the most common back exercises and a great way to target the lats. It is a compound movement, involving the shoulder and elbow joint, and the prime mover is the lat along with some help from the biceps. Step by Step: Dumbbell Rows 1. Hold medium-heavy weights and tip forward from the hips until the torso is at a 45-degree angle. Keep the abs in and the back flat, bending the knees if you need to. 2. The weights should hang down towards the floor, palms facing each other. 3. Squeeze the back, using it to draw the elbows up towards the torso in a rowing motion. 4. At the top of the movement, your elbows should be at 90 degrees and level with the torso. 5. Lower the arms and repeat. Do's and Don'ts Do: Keep the head, neck and back in alignment. Do: Lower the torso perpendicular to the floor for more of a challenge. Do: Do the move with one arm at a time if you need more support for the lower back. Don't: Pull the elbows to far past the torso or arch the back. Don't: Round or drop the shoulders down; keep them level with the torso. Variations: Barbell Row One-Armed Row with a Twist Bent Over Row with Resistance Band Alternating Dumbbell Rows
Pullovers for the Mid-Back
	Pullovers for the Mid-Back
	Pullovers aren't for everyone, especially if you have shoulder problems or any issues with flexibility in the upper body. They're also a rather subtle move, involving so many muscles it can be hard to focus and figure out which muscle to concentrate on. But, it's an excellent exercise with the lats and chest acting as prime movers and the shoulders and triceps helping as well. The version below shows the move done on an exercise ball which is very advanced. Try it on the floor or a bench and get comfortable with it before adding the instability of an exercise ball. Step by Step: Pullovers 1. Lie on a bench or step and hold a heavy dumbbell with both hands straight up over the chest. 2. You can hold the weight on either side or you can use both hands to grasp one side of the weight. 3. Contract the abs to keep the body stable as you lower the arms down behind you, stopping when your arms are parallel to the floor or level with the head. 4. Keep the elbows slightly bent throughout the movement. 5. At the bottom of the movement, contract the lats on either side of the back. 6. Pull the arms back up and over the chest. Do's and Don'ts Do: Use slow and controlled movement to protect your shoulders and lower back. Do: Try this move on the floor with a light weight to get your form down. Do: Only lower the arms as far as you comfortably can. Do: Keep the abs contracted to protect the lower back Don't: Swing the weight or let it drop down behind you. Don't: Arch the back. Variations: Barbell Pullovers Straight Arm Pulldown with Resistance Bands Lat Pull with Resistance Bands Machine Lat Pulldowns
Seated Rows for the Mid-Back
	Seated Rows for the Mid-Back
	Seated rows are another option for working the lats. They work the same way as the dumbbell rows mentioned above but, because you're in a seated position, there isn't quite as much pressure on the lower back. Step by Step: Seated Row 1. Wrap a resistance band around a sturdy object in front of you and sit a few feet away, holding onto the handles. 2. Begin with the arms stretched out, palms facing each other. 3. Squeeze the back and shoulder blades together as you bend the elbows, drawing them in towards the torso. 4. Stop at the torso or just past it and squeeze the back. 5.  Release back to start. Do's and Don'ts Do: Adjust your position forward or back if you need more tension. Do: Wrap the bands around your hands if the resistance is too light. Do: Pull the elbows in no further than the torso. Don't: Arch the back. Variations: Machine Rows More Lat and Mid-Back Exercises
Lower Back Muscles and Exercises
	Lower Back Muscles and Exercises
	The lower back area, or the erector spinae, includes a complex series of muscles that lie underneath the lats, traps, rhomboids and other large back muscles.  The following exercises can help strengthen the lower back area which can help improve your posture and protect you from injury. Back Extensions Back extensions are one of the most common exercises used to strengthen the lower back.  This is an isolation exercise with the erector spinae acting as the prime mover and the glutes and hamstrings acting as synergists.  What's nice about this move is that it can be done with no equipment, which makes this a great travel exercise. Step by Step: Back Extensions 1.  Lie face down on the floor and place the hands behind the head, under the chin or keep them on the floor if that's more comfortable. 2.  Contract the abs and keep them engaged as you lift the chest off the floor, feeling the lower back engage. 3.  You can add intensity by also lifting the legs as well. 4.  Hold the position for a few seconds and then lower back down. Do's and Don'ts Do: Keep this movement small, lifting only a few inches off the ground. Do: Keep the abs contracted and avoid straining the lower back. Do: Place a towel or pillow under the hips if this move feels strange or uncomfortable. Don't: Swing or jerk the body off the floor. Don't:  Lift the upper or lower body too high. Variations: Hyperextensions Reverse Hyperextensions on the Ball Back Extensions on the Ball Deadlifts Deadlifts, like the pullovers mentioned above, aren't for everyone. They can be a great exercise for strengthening the lower back, as well as the hamstrings and glutes but, if you have back problems, this move may not be safe for you. To keep this move safe you also need to pay strict attention to form. If you have any doubts about how to do this move, skip it.  Step By Step: Deadlifts 1.  Stand with feet about hip-width apart and hold weights (or barbell) in front of the thighs. 2.  Keeping the shoulders back, the back flat and the abs engaged, tip from the hips and lower the torso. 3.  Keep a slight bend in the knees and the weights close to the legs, only lowering down as far as your flexibility allows. 4.  At the bottom of the movement, your back should be flat (or even slightly arched), your shoulders back and your abs tight.  You might want to look up, which sometimes helps keep a flat back. 5.  Raise back up and repeat. Do's and Don'ts Do: Start the movement from the hips and not the knees. Do: Stop when you feel a slight stretch in the hamstrings. Do: Bend the knees to help protect the back and hamstrings. Don't: Round the shoulders forward Don't:  Squat. The knees should stay straight or slightly bent throughout the exercise. Don't:  Try this move if you have any lower back problems. Variations: One-Legged Deadlifts Good Mornings Ball Deadlifts
Choosing Your Back Exercises
	Choosing Your Back Exercises
	When you're setting up a program, you may wonder how many back exercises to choose and which ones will work best. These basic guidelines will help you figure out how to choose the best back exercises for your goals: If you're a beginner, you may only need one or two exercises to start with, since many back exercises target multiple back muscles. You might choose one compound back exercise that will target the large muscles of the lats (a machine lat pulldown or dumbbell rows) as well as an isolation move to target a different part of the back, such as a back extension for the erector spinae. If you're more advanced, you might choose one or two compound exercises (e.g., dumbbell rows and a seated row) and an isolation exercise (e.g., pullovers or hyperextensions). If you're very advanced or you're working the back separately from other muscles, choose three or more different moves targeting all the back muscles (e.g., barbell rows, dumbbell rows, pullovers and ball hyperextensions) As you get stronger, you can add more challenging variations such as one-armed moves, alternating the arms or trying a different type of resistance.
Take the Quiz and Bonus Challenge
	Take the Quiz and Bonus Challenge
	Whenever you're ready, be sure to take the quiz to see how much you learned about the back muscles and exercises. Your bonus challenge this week is to practice the exercises shown in this week's course. You can choose one exercise per muscle group (e.g., upper back, mid back and lower back) or you can practice all the exercises listed. If you're a beginner, start with light weights (or even no weights) to get your form down and keep in mind that you may feel many of these exercises in your arms more than your back. As your arms get stronger with practice, you'll be able to focus more on the back muscles.
Paige Waehner About.com Guide to Exercise http://exercise.about.com www.About.com About.com is part of The New York Times Company
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