Your back isn’t just for looking powerful either. If you want to be truly strong and athletic, you need a balanced and capable set of muscles on your back. From your posture to your ability to carry heavy loads to your durability when it comes to the back-rotating/twisting requirements of sports like basketball, golf, and MMA, back muscle training needs to be on your must-do list every week.
If you’re ready to get started on your traps, read How to Get Big Traps now.
The diagram above points out the basic back muscles you’ll need to develop. Look up how to enhance each one if you’re serious about building them up. Below you’ll find basic exercises that target each group of back muscles:
|Trapezius (Traps)||Latissimus Dorsi (Lats)||Erector Spinae||Teres Major/Minor|
Upright Barbell Row
Scap Pull Up
Behind Back Shurg
Upright Cable Row
Cable Lat Pull Downs
Seated Cable Rows
Cable Bent Leg Deadlift
Bent Over DB Rows
Reverse Grip Cable Pull Down
Neutral Grip Pull Up
Clos Grip Pull Up
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