Best Exercises for the Back

Development of the back muscles is tied in closely with development of the shoulder, posterior thigh and hip muscles . To better understand the role of each exercise, it is necessary to understand the various joint and muscle actions.

1. Joint Actions and Muscles Most Involved
2. 1. Lower back:
      1. Extension hypertension – erector spinae
      2. Lateral flexion of the spine – erector spinae, quadratus lumborum, internal and external obliques and rectus abdominis
      3. Backward shoulder rotation – erector spinae
   2. The Pelvic Girdle (Hips):
      1. Anterior pelvic girdle rotation – erector spinae, psoas, iliacus, pectineus, rectus femoris
      2. Upward (lateral) pelvic girdle rotation – internal and external obliques, quadratus lumborum, erector spinae, latissimus dorsi
   3. Shoulder Joint and Shoulder Girdle:
      1. Shoulder joint extension – latissimus dorsi, teres major, lower pectoralis major, posterior deltoid, long head of the triceps
      2. Shoulder joint flexion – upper pectoralis major, anterior deltoid,serratus anterior, upper and lower portions of the trapezius
      3. Shoulder joint adduction – latissimus dorsi, terres major, lower pectoralis major, rhomboid, and pectoralis minor
      4. Shoulder joint abduction – deltoid, supraspinatus, serratus anterior, upper and lower trapezius
      5. Horizontal abduction – middle trapezius, rhomboid, upper latissimus dorsi posterior deltoid, teres minor, infraspinatus
      6. Horizontal adduction – serratus anterior, pectoralis minor, pectoralis major, anterior deltoid
   1. II. Exercises
      1. Back raises on the Yessis machine (GHD) and Roman Chair
      2. Side bends: (a) standing, (b) lying, (c) on GHD and (d) hanging lateral hip rotation
      3. Reverse back raises and prone leg raises (hip extensions)
      4. Back raises with a twist and shoulder rotation to the rear
      5. Cross body lift
      6. Pelvic thrust
      7. Good Morning
      8. Wide, narrow grip and straight arm pulldowns
      9. Bent over row: pronated and neutral grip, bent over laterals and reverse flys
      10. Lateral and front arm raises and overhead press