Back Extensions

Back Extensions This exercise is often identified by the misnomer of “hyperextensions”. The usage of the prefix “hyper” implies that greater than normal ROM movements are performed during the execution of the exercise. Exaggerated movement applications (hyperextensions), are to be avoided as they cause stress of the vertebrae, discs, and facet-joints in the lower lumbar region. Instead, the correct movement application is more aptly described as “back extensions”. The posture of the body should be aligned in what is described as the normal anatomical position. Although instead of being in the vertical position the individual is (of course) in the horizontal position. Often-applied Misconception Frequently, athletes perform what they consider to be back hyperextensions by placing the legs under the pads of the back extension apparatus and raising up past the parallel line of the body. However, upon closer evaluation it is usually discovered that the trainee has applied a bent-leg posture and the apparent “hyperextension” is really an extension movement as the upper and lower back (spine) is in line with the knees. However, even with the bent-leg posture this approach to the back extension exercise can prove to be of high-risk as there is significant pressure exerted upon the muscles as well as the vertebrae of the lower lumbar region. While the hyperextension application offers slightly increased activation of the erector spinae muscle, the risk outweighs the reward and the hyperextension application should be avoided. Considerations for Twisting Action The back extension exercise involves the activation of the transversospinal and erector spinae muscle groups. In order to incorporate the activation of the rotatores muscles a twisting action would need to be applied. Once again for reasons of safety, beginning weight-training students should be cautioned against applying the twisting actions during the movement application as additional stress can be placed upon the lower lumbar region. Advanced trainees can apply twisting actions but extreme caution must be taken to ensure the safe, efficient application of this variation. Correct Movement Methodology Essential The importance of applying correct exercise execution of the movements for the lower back cannot be overstated with reference made to potential injury risks. Lower back ailments can sideline an athlete for a long time sometimes a lifetime. If a trainee suffers an injury to the lower back all exercise capability is eliminated. Try performing a set of squats or even barbell curls with an injury to the lower lumbar region. Exercising the lower back can allow for an enhanced muscular structure as well as providing for an injury tive during the execution of other exercises. However, haphazard training of the lower back could easily induce severe career-threatening injury. Correct movement methodology is essential to the safe, efficient training of this highly-vulnerable area of the body. Summary of Correct Exercise Execution - Assume the correct preparatory position for the movement by placing the body face-down upon the back extension apparatus. The hips should be supposed and the ankles secured beneath the provided foot pads. The back should be held in a flat rigid posture and the head should be held in an extended position. This posture should be maintained throughout the entire application of the movement. – Initiate the eccentric contraction of the movement by lowering the body slowly downward so that the upper torso forms a 90° angle with the legs. You will want to make certain to utilize strong neuralimpulsing into the muscles of the lower back in order to combat the forces of gravity which threaten to take over control of the lowering of the body. – Complete the eccentric contraction phase of the movement by stopping the descent of the torso at the desired 90° angle position of the torso and the legs and pause for two counts before attempting the initiation of the concentric contraction phase of thee movement. You will need to concentrate fully in order to avoid the natural tendency to allow the body to swing downward past the 90° angle formed by the upper torso and the legs. Coming down past the desired 90° angle encourages a swinging action of the body which can exert great stress upon the lower lumbar region. As well, coming down past the 90° angle induces a resulting “whipping” action of the body into the subsequent concentric contraction phase of the movement. – Begin the concentric contraction phase of the movement by slowly raising the upper torso to the desired horizontal position. You will need to utilize strong muscular contractions in the muscles of the lower back in order to protect the lower lumbar vertebrae, discs, and facet-joints from potential injury. Keys to the Lift - Assume and maintain the correct body posture throughout the entire application of the movement. – Utilize highly-concentrated, slow speed-of-contraction movement applications in order to accentuate the muscular emphasis and to alleviate the exertion placed upon the vertebral column. – Do not lower the body greater than a 90° angle and avoid the tendency to use a “whipping” action of the torso when initiating the subsequent concentric contraction as such flaws in technique will create great stress upon the lower lumbar region. – Remember the lever arm in this case is the body. Be extremely careful in applying the movement as any degree of carelessness could easily result in career-threatening injury.

Bent-over Back Raises – “Good Morning”

Bent-over Back Raises —”Good Morning”

The good morning exercise has a pleasant-sounding ring to it and is frequently associated with a simple, almost casual “awakening-to-the-day” activity; it may be thought of s being similar to throwing one’s hands overhead in a satisfying stretch. However, while the good morning exercise appears to have a simple stretching quality attributed to it, what should be remembered is that the exercise is designed to work the lower back. Whenever an attempt is made to exercise the region of the lower back great care must be taken to perform highly-concentrated movement applications. The good morning exercise provides an excellent manner in which to build the lumbar muscle which gives the thick well-muscled ridges on each side of the vertebral column. The benefits of developing the lower lumbar muscle extend beyond mere aesthetic value. Strengthening the lower lumbar region can prevent the onset of severe injury to the region of the lower back during the performance of other exercises. However, strict attention must be paid to proper movement methodology in order to provide for the safe, efficient application of this highly-valuable but deceivingly-dangerous exercise.

Considerations for Twisting Application Not advised for Beginning Students

It should be noted that the good morning exercise activates the erector spinae and transversospinal muscle groups. However the rotatores muscles are not activated in the conventional straight up-and-down application. A twisting action must be employed in order to activate the rotatores but it is advised that the beginning weight-training student refrain from twisting actions as great strain (torque) can be exerted upon the vertebral column exposing the trainee to high injury-risk.

Light Weight, Slow Movement Advised

Advanced trainees should utilize caution when performing the twisting variation of the good morning exercise. Very light resistance should be used and highly-controlled slow speed-ofcontraction movement applications should be utilized in order to reduce the high risk of injury associated with rotatores muscle activation.

Summary of Correct Exercise Execution

It is recommended that the beginning weight-training student use only natural body weight in learning this exercise. Resistance can be added once the rudiments of correct exercise execution have been learned. If resistance is used, a barbell would be positioned at the top of the trapezius (just slightly higher than would be the position of the barbell for the squat exercise). – Assume the correct preparatory stance by placing the feet at shoulder-width distance and bending the knees slightly in effort to provide for the alleviation of the potential strain (torque) on the lower back. Be sure to raise the head and to maintain a flat, stabilized position of the back to protect the lumbar region from potential injury. – Slowly initiate the eccentric contraction phase of the movement by bending forward at the waist. You will need to utilize strong neural impulsing into the muscles of the lower back in order to provide highly-controlled slow speed-of-contraction movement applications. Remember, the gluteals and hamstrings will want to take over control of the movement so a high level of concentration is needed to direct the impulses into the lower back muscles. – Complete the eccentric contraction phase of the exercise by lowering the torso to a position that is slightly-above parallel to the floor. Bending lower than the slightly-above parallel position encourages a breakdown in proper posture which can create injuries to the lower back. Lowering the body too far also induces a resulting “whipping” action of the torso during the initiation of the subsequent concentric contraction. You will want to remember to maintain the flexed position of the knees throughout the movement application. – Pause slowly at the completion of the eccentric phase of the movement and initiate the concentric contraction phase of the exercise by slowly raising the upper torso. You will need to concentrate fully in order to direct the neural-impulses into the muscles of the lower back. – Slowly complete the concentric contraction phase of the movement by establishing a vertical position of the body. You will want to resist the tendency to rise up too quickly and force the upper torso back to parallel. If the movement is carried too far there will be pressure exerted upon the vertebrae, disks, and facet joints of the lower lumbar region. – Pause at the fully-extended concentric contraction position and before initiating the eccentric contraction phase of the exercise.

Keys to the Lift -

Be conservative when selecting the resistance to be used in this exercise. – Maintain the knees-bent, head-up, flat-back posture throughout the entire execution of the movement in effort to avoid straining the lower lumbar region. – Apply highly-concentrated slow speed-of-contraction movement applications to avoid having momentum take over control of the movement and to optimize the effects of this exercise upon the muscles of the lower back. – Utilize the slightly-above-parallel-to-the-floor position of the upper torso in the eccentric contraction phase of the movement and a true vertical (not past) position of the upper torso during the concentric contraction phase of the movement.

Deadlift

Deadlift

The deadlift exercise was outlined in the leg section as an exercise
for the muscles of the posterior thigh. However, as there are a
couple of important differences of accentuation between the deadlift
movement application for the hamstrings and the dead-lift
movement application for the lower back, the dead-lift will be reintroduced
with emphasis paid to the considerations for the lower
back.

The deadlift exercise represents the “granddaddy” movement of
lower back exercises. On the surface the movement appears to be a
simple one to perform. However, there are a number of crucial considerations
to take into account in order to provide for the proper
execution of this exercise. It is advised that the beginning weighttraining
enthusiast gain a thorough understanding of the rudiments
of correct movement methodology in order to provide for safe, efficient
utilization of this highly-beneficial, but potentially dangerous
exercise. It should be noted that this seemingly simple exercise (what
could be easier than bending down and picking up a bar and then
straightening up?) is responsible for many serious injuries.

Three Major Differences in Movement Application
Use the Floor As Opposed To a Raised Platform
The raised platform provides additional stretch as the ROM of
the movement application is increased. However, the benefit of addi-
tional stretching distance (increased ROM) is experienced in the
strings and does not provide additional growth and development benefit
for the lower back. However, the additional distance of the movement
application as provided for by the raised platform can induce great
stress upon the lower back. Raised platforms should be used if the trainee
experiences the problem of having the plates touch the floor before
the eccentric phase of the movement can be completed. Only a slightlyraised
platform should be used in order to provide a built-in bench mark
of how far the weight should be lowered. If a higher platform is used
the trainee should not extend all the way down to the floor as stretching
too far exerts tremendous pressure on the lower lumbar region which
could easily cause serious injury.

Apply Knee-Flexion
The dead-lift exercise for the lower back should be applied with a
bent-knee posture. The stiff-legged version of the dead-lift exercise is
applied when the hamstrings are being accentuated. If a stiff-legged approach
is taken with the lower back deadlift application two serious ramifications
may result:
- It forces a greater stretching of the thoracolumbar fascia which is not
flexible and could easily be injured.
- It creates a much poorer mechanical advantage for the lower
lumbar region which results in a
significant increase in the amount of torque that is directed to
the vertebrae in the lumbar region.

Neural-impulsing Directed to the Lower Back
The movement application is performed with strong neural-impulsing
being directed to the area of the lower back as opposed to being
directed to the hamstrings. Remember the concentration
should be directed to the desired area that will be worked in order to reduce injury risk and to enhance
growth and development potential.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by placing the feet at just slightly wider than shoulder
width distance.
- Utilizing hip and knee flexion bend over at the waist and grasp the barbell in a just-slightly- wider-
than-shoulder width pronated grip. You will want to make certain to have the bar placed close
to the shins. If the barbell is positioned too far in front of the body there is a risk of straining the
lower lumbar region during the initiation of the lift.
- Initiate the concentric contraction phase of the movement by slowly extending the upper torso
to a vertical position. You will want to make certain to maintain slight knee and hip flexion in
order to alleviate the risk of straining the lower back. As well you will want to make sure to keep
the hips low and the head high in order to provide for the most mechanically correct posture for
the lift.
- Complete the concentric contraction phase of the movement by extending to a vertical posture.
You will want to avoid extending past the vertical point as over-extending creates a jamming of
the facet-joints and could injure the highly-vulnerable disks in the lower lumbar region. Remember
to avoid any vigorous thrusting of the bar and to draw the weight up the front of the thighs.
- Maintaining hip and knee flexion slowly begin the eccentric contraction phase of the lift. You
will want to keep the head up in order to maintain a flat and rigid posture of the back. Dropping
the head will encourage a resulting rounding of the back posture which could create stress upon
the lower lumbar region.
- Slowly complete the eccentric contraction phase of the lift by extending downward and pausing
at the completion of the descent before initiating the concentric contraction.

Keys to the Lift
- Utilize sensible weight selection as the tendency with this exercise is to use too much weight.
- Utilize smooth, highly-controlled movement applications. No herky-jerky movements with this
one.
- Keep the head up and. the hips down in effort to maintain the desirable flat, rigid posture of the
back.
- Place the barbell close to the shins and draw the weight up the front of the thighs.
- Do not hyperextend at the completion of the concentric contraction phase of the movement.
- Slowly lower the weight utilizing strong neural-impulsing throughout the eccentric contraction
phase of the movement.
- Remember to maintain slight knee and hip flexion in order to alleviate potential strain on the
lower back.
- Direct strong neural-impulsing into the lower back and not into the hamstrings on this particular
movement application.

Here are  a couple of videos that will help you with form.  The next series will have better sound so turn your speakers up.

Lower Back Intro

Lower Back Training

Highly Vulnerable to Injury
The area that comprises the lower back is responsible for more dehabilitating injuries than any
area of the body. In fact, injuries sustained to the region of the lower back ruins more weight-training
careers than the rest of the body combined. Lower back pain and injury are not only prevalent in
weight-resistance training but in everyday “civilian” activity as well. How many times have we heard
about someone bending over to tie a shoelace and then not being able to straighten up? Or how
about the weekend-at-the-cottage syndrome where an unsuspecting victim has reached for a tow line
on the row boat or stretched down to gather some firewood and was left bent-over in agony. Acute
(or chronic) aching-back symptoms plague almost everyone at one time or another in their lives.

Why is it that the lower back is so highly vulnerable to injury?

Poor Mechanical Advantage
The foremost cause of lower back ailment is due to the extremely poor mechanical advantage of
the vertebral column. Whenever a person bends forward during the performance of an activity, from
lifting a bag of groceries to executing the initiation of the concentric contraction phase of the deadlift
exercise, great force is exerted upon a specific area of the vertebral column. The forces that are applied
are: the resistance that is being moved; the weight of the upper torso; and the force of gravity
(9.8 m•s-2). If the combined forces were to be endured by the entire structure of the vertebral column
the risks would be significantly reduced. However, as the forces are focused upon just two or three
vertebrates, the stress upon a small portion of the vertebral column is all too often of sufficient magnitude
to cause injury to the vertebrates, the discs, or the facet joints located on the vertebral column.

Muscles of the Lower Back Weak
Not helping the cause is the fact that the muscles of the region are often underdeveloped and as
a result are too weak to provide sufficient support to the area. Without proper assistance from the
surrounding muscle groups, the bony structure of the vertebral column is forced to endure the
stresses of the forces placed upon the region of the lower back.

Abdominal Muscles Weak
Additional problems arise from the fact that they rarely are the individual’s abdominal muscles
developed to the point where they could provide support for the duress placed upon the lower back.
Poorly-developed abdominals force the vertebral column to endure the forces placed upon the region
of the lower back. Conversely, strong abdominal muscles can provide ample support for the
muscles of the lower back and work in harmony to protect the vulnerable vertebral column from
stress-related injury.

Hamstring Muscles Not Flexible
Another major contributing factor to lower back injury is the lack of fully-stretched and welldeveloped
hamstring muscles. Most people have not done anything to provide for development of
their hamstrings as a result whenever they attempt to bend down to lift something they exert great
force upon the lower back. As the muscles of the lower back are not usually worked in everyday activities
they too are weak. The hamstring muscles insert into the pelvic region. If the hamstrings are
inflexible, they are not able to stretch out and “cushion” the effects of the load. The exerted forces
pull the pelvis downward creating a stretching of the lower back muscles which can cause injuries to
the muscular structure of the region.

When weight-resistance trainees attempt to work their lower backs through bending movements,
the exertion upon the lower back is severely magnified. If the hamstrings have not been worked and
are neither strong nor flexible, and if the abdominal muscles have not been developed, the forces that
are directed into lower back easily overpower the relatively weak muscles of the region. Without support
from the lower back muscles the vertebral column is forced to endure the force of the load.

Poorly-Applied Movement Methodology
The one area of consideration that the athletes have control over is the quality of their movement
methodology; yet, many weight-resistance trainees approach their back training with reckless
abandon. Poor exercise execution represents the single-most preventable cause of lower back ailment.
Poor exercise execution is fostered mainly by the fact that few athletes understand the basis of
vulnerability the lower back is exposed to. If the trainees were fully aware of the dangers involved in
poorly-applied technique in lower back training it is presumed that they would pay more attention to
detail when executing the various lower back exercises. The keys to success in providing for safe and
efficient training of the lower back are:
- Establish and maintain proper posture throughout the lift in order to reduce the stress exerted
upon the lower back;
- Utilize strong neural-impulsing into the muscles of the lower back to protect the vertebral column.

Location and Function
There are two basic sets or groups of spinal muscle that comprise the region of the lower back.
There is a deeply-set group known as the transversospinal muscles and a superficial group known as
the erector spinae muscles. Both muscle groups are covered by a thick sheath of muscle tissue known
as the thoracolumbar fascia which inserts along the origins of the latissimus dorsi. It should be noted
that fascia does not have the flexibility of muscle and as a result is highly-vulnerable to injury during
stress-related actions of poorly-performed exercise execution.

Erector Spinae Muscle Group
The superficial erector spinae muscle group is comprised of three separate (but intertwined)
muscles: iliocostalis (thoracis, and lumborum); longissimus dorsi; and spinalis dorsi. Together these
muscles cover the vast region between the neck to the sacrum which is located on the posterior portion,
and on both sides of the spine. The erector spinae muscles comprise the large ridges that can be
seen running down the length of the mid-line of a well-developed back.

Iliocostalis — Thoracis (A1), Lumborum (A2), Cervicis (A3)
The most laterally located of the erector spinae muscle group the iliocostalis (thoracis and lumborum)
muscle originates on the crest of the ilium and inserts into the nos. These two related muscles
act strongly to rotate the vertebral column.

Longissimus — Dorsi (B1), Cervicis (B2), Capitis (B3)
The longest of the erector spinae muscles, the longissimus dorsi runs almost the full length of
the area of the back. It originates from the most lateral projections of the vertebrae (transverse
processes), and insert in transverse processes which are located superiorly to their location. The longissimus
dorsi is involved in rotation of the spine.

Spinalis (C)
The spinalis muscle is the most medially located muscle of the erector spinae group and, unlike
the semi-spinalis muscle which originated at the mid-way point of the back, travels the entire length
of the mid-line of the back. It originates from the spinous process of the lumbar and thoracic (lower)
regions and insert in the thoracic and cervical vertebrae. The spinalis is involved in rotation of the
spine.

Transversospinal Muscle Group
The deep spinal muscle group derives its name from the location of the fibers which run from
the transverse process to the spinous process of the vertebrae. The transversospinal group is comprised
of the interspinalis (semi-spinalis), intertransversarii, rotatores, and multifidus muscles which
are generally structured in pairs.

Interspinalis (Semispinalis)
The interspinalis or semi-spinalis (as it is sometimes better known)—as its name would imply—
takes its place of origin at about the mid-portion of the vertebral column from the lower thoracic
vertebrae and will generally insert on the fifth to seventh vertebrae which are slightly superior (above)
its location. The interspinalis muscle is involved in the action of extension of both the cervical and.
thoracic vertebrae. This muscle is also involved in the action of rotation of the vertebrae.

Intertransversarii
Takes its place of origin along the vertebral column and attaches to the adjacent vertebrae. This
muscle is involved in extending the vertebral column.

Rotatores
The rotatores muscles originate on the transverse process of one
vertebra and insert into the spinous process of the next superior vertebrae.
This origin and insertion structure of the rotatores muscles
(as their name would imply) provide for a rotating action of the trunk
and are also involved in extension of the vertebral column.

Multifidus (D)
The multifidus muscle has the most fibers and is the thickest and
thus strongest of the transversospinal muscle group. This muscle is
situated in the hollows on either side of the vertebrae. The fibers of
this muscle take their origin from an inferior (lower) vertebra and
insert on superior (usually more than two) vertebrae. The multifidus
muscle aids in the action of rotation of the vertebral column and it
serves to stabilize the vertebral column during lifting actions.

Chin-up and Pulldown Exercises

Chin-up
The chin-up movements represent another
fundamental series of back movements. The
chin-up series can prove to be very valuable
when a lat-pulldown station is not available. The
chinning movements provide a similar movement
application in which to stimulate the latissimus
dorsi, teres major, trapezius, as well as the
rear deltoid region which provides overall width
to the upper portion of the posterior upper torso.
The fundamental difference between the
chin-up and pulldown movements is that in the
chin-up application the body is pulled to a fixed
resistance point while the pulldown movement
sees the resistance pulled toward a fixed body
position. Essentially the movement application
and the muscle involvement is the same. The
chin-up movement can be applied either to the
rear or the front of the body with a variety of
band positions and placements.

Rear Chin-Up Muscle Accentuation
The rear chin-up movement dictates that a
pronated-grip with natural hand displacement
be used. The natural grip provides for a 90° angle
between the upper arms and the forearms
which provides the most advantageous angle in
which to approach the exercise with reference
to overall back development. Wider grips accentuate the rear deltoid heads and provide a squeezing
action upon the trapezius but do not stimulate the latissimus dorsi to required degree. Narrower grips
provide accentuation of the latissimus dorsi and the mid-line area of the back along the vertebral column
(notably the middle portion of the trapezius and the rhomboids). However, strength is reduced
in this movement and there are much better approaches to take with regards to providing emphasis
on the latissimus dorsi.

Front Chin-Up Muscle Accentuation

Pronated-Grip
The front chin-up pronated-grip application provides similar result to the rear chin-up pronatedgrip
with a reduction in accentuation of the rear deltoid head (the accentuation on the deltoids is now
shifted to the medial and anterior heads) and there is less emphasis exerted upon the trapezius. Once
again a natural hand displacement is recommended
in order to provide the most powerful
position of the arms. Wide grips as well as narrow
and closed-grip applications are possible in
the front chin-up movement. The code of reference
is the closer the grip the more the accentuation
will be placed upon the latissimus dorsi
and the wider the grip the more the emphasis
will be felt in the area of the poster deltoids.

Supinated-Grip
The supinated-grip front chin-up movement
allows for a variety of hand displacements
but the recommended distance would be shoulder
width. Wider hand displacements reduce the
ROM of the movement application and can
place great duress upon the ligaments and tendons
in the shoulder. Narrow grips encourage
stronger activation of the biceps into the
movement.

Semi-pronated Grip
The semi-pronated grip provides for a
combination of actions that are experienced in
both the supinated and pronated grip applications.
As such, the chin-up movement can be
best utilized by performing semi-pronated (parallel)
grip applications. The semi-pronated grip
provides for optimum stretching of the latissimus
dorsi and provides accentuation of the trapezius
middle and lower region at the fully-extended eccentric contraction position and the bottom
two-thirds of the concentric contraction as well as the upper portion during the final one-third of the
concentric contraction phase of the movement. The semi-pronated grip application also reduces the
emphasis upon the biceps that is experienced in the supinated grip while providing for greater stretching
of the latissimus dorsi that is evidenced in the pronated grip.

Supination versus Pronation
The supinated grip application involves shoulder-joint extension as the arm moves toward the
body. The position of the hands (supination) provides a more advantageous line-of- pull for the biceps
brachia. Also, with the supinated position of the hands, the elbows remain in front of the body
and the arms are parallel to the body. During the pulling action there are the actions of elbow-joint
flexion and shoulder-joint extension which work in harmony to provide a stronger pull.
With the pronated-grip application the
ceps tendon is wrapped around the radius bone
of the forearm which means that when the biceps
brachia is contracted it does not provide
for a direct line-of-pull which makes the contraction
weaker than when it is applied in a direct
line. In addition, during the pulling action
in the pronated-grip application, the elbows
move out toward the sides of the body (as opposed
to in front of the body) which dictates
that while elbow-joint flexion occurs the action
in the shoulder-joint is adduction rather than
extension which weakens the contraction of the
biceps brachia. Thus, the supinated-grip application
is stronger than the pronated grip. However,
the point is the chinning movement is not
performed for purposes of activating the biceps
but rather to provide activation of the muscles
of the back.

Summary of Correct Exercise
Execution
- Regardless of the applied grip the fundamentals
of the movements are essentially
the same. Grasp onto the bar (or the angled
handle positioned over the bar) and extend
the arms fully in manner of providing for
maximum stretch of the latissimus dorsi
and to provide maximum movement of the
scapula.
- Extend the legs downward or if there is
insufficient room to apply the fullyextended
leg position, utilize knee-joint
flexion to bring the heels up behind the hamstrings.
- You will want to establish and maintain an erect position of the body with a flat and rigid posture
of the back. There is a tendency to duck down too far with the head creating a rounded position
of the back during the rear chin-up movement and there is a strong tendency to allow the
body to swing forward during the supinated-grip and semi-supinated front chin-up applications.
If the body is allowed to swing forward and upward the movement involves stronger activation
of the powerful muscles of the chest which reduces the effectiveness of the exercise.
- Initiate the concentric contraction phase of the movement by pulling the body slowly upward by
virtue of strong neural-impulsing into the muscles of the back. Remember, the arms are only a
link between the resistance and the muscles of the back.
- Concentrate on maintaining the vertical position of the upper torso in pulling up to the desired
finish position with the chin just above the bar (front chin-up application) or the base of the
neck (rear chin-up application). Note the base of the neck should touch and not the trapezius as
touching the trapezius to the bar could induce strain on the shoulders and provokes a swinging
action of the torso.
- Pause at the completion of the concentric contraction for one count in effort to avoid dropping
down to quickly.
- Slowly begin the eccentric contraction phase of the movement by utilizing strong muscular contraction
of the muscles of the back in effort to resists the powerful forces of gravity which
threaten to take over control of the movement.
- Complete the eccentric contraction by slowly coming to rest at the bottom of the movement.
You will need to concentrate fully on avoiding the natural tendency to bounce at the bottom of
the eccentric phase in effort to apply impetus to the subsequent concentric contraction.

Keys to the Lift
- Apply full range-of-motion movement applications in order to provide maximum stretching of
the latissimus dorsi.
- Note the constant reference to “slowly” when describing the movement action. Utilize slow
speed-of-contraction movement applications.
- Maintain an erect posture of the upper torso throughout the concentric and eccentric phases of
the movement.
- Avoid “bouncing” at the completion of the eccentric contraction phase of the movement.
- Apply full concentration with strong neural-impulsing into the muscles of the back in order to
reduce the involvement of the arms which severely reduces the effectiveness of the exercise.

Behind-the-head (Rear) Lat Pulldown
The terms “lat pulldown” and “behind-the-head” are virtually contradictory. The lat pulldown
movement when performed behind the head necessitates a pronated grip application which is the
least effective grip to apply when attempting to accentuate the latissimus dorsi muscle. The supinated
grip and, to an even greater degree, the parallel grip hand positions are much more effective in providing
emphasis on the “lats”. However, the most frequently employed grip is the pronated hand
position and as such we shall begin our analysis of the lat pulldown series with it.

Movement Actions
The lat pulldown exercises (wide pronated-grip) involve shoulder adduction which is activated by
the latissimus dorsi and the teres major. The lat pulldown movements involve downward rotation of
the scapula (concentric contraction) which is initiated by the rhomboids (major and minor). The
downward pulling action also involves extension of the humerus at the shoulder joint which strongly
activates the latissimus dorsi and teres major muscles. If
the elbows are permitted to lead the movement and are
pulled back to the fullest extent in the range-of-motion
the teres minor and the infraspinatus will become activated.

Hand-Grips and Subsequent
Accentuations
The pronated-grip behind the neck lat pulldown exercise
is a very effective back movement; it is not however
an effective movement for the latissimus dorsi
muscle. This exercise is highly effective in providing for
width of the upper back as it hits the upper trapezius
and the rear deltoid head (and stimulates to a slight degree
the medial deltoid head) which provides for a wide
expanse of the upper back. The lat pulldown movement
can be effective in providing for stimulation of the lats
when parallel-grip applications are employed or to a
lesser degree when a supinated hand position is used.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture by sitting
straight up on the lat-pulldown station seat with the
hands extended straight up overhead. Establish and
maintain a flat, rigid position of the back. Grasp the
bar in a natural-displacement pronated grip. The
“natural” displacement is one that sees the forearms
and the upper arms forming a 90° angle at the conclusion
of the lift. Wider grip applications restrict
the ROM of the movement applications as the trapezius
muscles are jammed into one another. Narrower
hand displacements encourage active elbow
flexion which detracts from the effectiveness of the
exercise.
- You will want to make sure that you are positioned
close to the machine in manner of ensuring
that you are providing sufficient clearance area for the bar to pass behind the head. If the body is
too far away from the machine there is required an exaggerated ducking action of the head which
encourages a rounding of the back posture which reduces the effectiveness of the movement.
- Initiate the concentric contraction phase of the movement by pulling the bar down slowly by
virtue of strong muscular contraction. Remember, the arms are only linking the weight to the
back muscles: use the back muscles (not the arms),
to contract the weight through the movement range.
- Pull the bar down slowly while maintaining an erect
posture. You will have to concentrate on avoiding
the natural tendency of leaning back during the
movement application as leaning back incorporates
body weight into the effort which severely reduces
the effectiveness of the exercise. Complete the concentric
contraction phase of the movement by drawing
the weight down to the correct finish position
just below the base of the neck. The bar should be
touching the top of the trapezius. Pause for two
counts before commencing the eccentric contraction
phase of the movement.
- Slowly begin the eccentric contraction phase of the
movement by allowing the bar to rise upward. Remember
to utilize strong muscular contraction in the muscles of the back in order to resist the
forces of gravity which threaten to take over control of the movement.
- Complete the eccentric contraction phase of the movement by stretching the muscles at the fully-
extended position. You will want to avoid the tendency to rise up off the seat during the
completion of the eccentric phase in order to gain momentum for the subsequent concentric
contraction phase of the movement.

Keys to the Lift
- Remember, the arms are only a link between the resistance and the muscles of the back.
Establish strong neural impulsing into the muscles of the back in order to provide for maximum
motor-unit recruitment for enhanced growth and development and reduced injury risk.
- Maintain the vertical position of the back. Do not lean forward during the concentric contraction
phase of the lift.
- Maintain contact with the seat throughout the concentric and eccentric phases of the movement.
- Utilize light resistance in order to avoid the common flaws in technique which threaten to ruin
the effectiveness of the exercise.

Front Lat Pulldown (Pronated Grip)
An effective alternative to the behind-the-head (rear) lat pulldown exercise is the front lat pulldown.
The front pulldown movement allows for the utilization of a supinated-grip as well as a pronated-
grip hand position. We shall provide a brief analysis of the different emphasis that is exerted
upon the back with both the pronated and supinated grips versus the rear tat pulldown movement
application.

The basic rudiments of the rear and front (pronated grip) pulldown movements are highlysimilar
in that they both tax the same muscles in much the same way. The front pronated grip tat
pulldown movement allows for a vertical body position as well as a reclined (approximately 60° angle
relative to the floor) body position. The recommended “natural” hand displacement position that is
used in the rear lat-pulldown movement would be applied in the front lat pulldown movements. It
should be noted however than the front pulldown will not require a grip quite as wide as that of the
rear pulldown in order to maintain proper joint alignment.

Difference Between Vertical and Angled Body Position
The major difference between the vertical and angled body position front lat pulldown movement
is realized with the all-important elbow position.
The vertical position application would see a fundamentally
different movement application from that of the
angled approach. In the vertical movement the elbows
are drawn downward and back as they lead the movement
through the full ROM of the movement application.
The elbow position remains constant throughout
the movement application. There is no active flexion in
the elbow-joint. This stable posture of the arms and the
leading of the action with the elbows provides for major
accentuation to be placed upon the back muscles. In the
reclined (60° angle relative to the floor) body position,
the elbows are drawn back with more active flexion being
applied in the elbow-joint. The reclined posture of
the body combined with active elbow-flexion direct major
emphasis to the area of the rear deltoids.

Considerations for Finish Positions
The finish position of the vertical body position application
would see the elbows drawn down and extended
beyond the parallel line of the body. The bar
would be brought down to the upper region of the chest
with a wide-grip displacement. An inside-the-shoulder
grip would encourage an elbows-down application thorough
movement which would see the bar being
brought lower down on the chest.

The finish position for the angled body position
would see the bar being brought down to the top third
of the chest. If the elbows are flared during the movement
application the bar would be brought down to the
area of the clavicle.

Summary of Correct Exercise Execution
- Assume the correct seated position by establishing a
flat back posture and leaning back slightly (approximately
60° relative to the floor).
- Grasp the bar in a slightly-wider-than-shoulderwidth
pronated grip.
- Initiate the concentric contraction phase of the exercise
by pulling the bar down smoothly. Be careful
to avoid flaring the elbows out too wide as this action
will activate the shoulder region more than the
desired area of the back.
- Complete the concentric phase of the exercise by
drawing the bar to the upper chest. You will want to
make sure that you do not lean back in effort to incorporate
momentum into the movement.
- Contract the muscle fully at the completion of the concentric
contraction.
- Initiate the eccentric contraction phase of the exercise
by allowing the bar to rise up with highlysynchronized
motor-unit firing as you oppose gravitational force.
- Complete the eccentric contraction phase of the
exercise by extending the arms upright to the
fully extended position.
- You will want to make certain to avoid the tendency
of “snapping-out” at the completion of the
movement. Remember, as is the case with the rear
lat pulldown, you will want to make certain to
remain in contact with the seat throughout the entire
execution of the movement.

Keys to the Lift
- Assume the correct posture for the exercise and maintain it throughout the entire execution of
the exercise.
- Bring the bar down to the desired area of the upper chest.
- Do not use a rocking motion during the execution of the exercise.
- Remember to avert the temptation of “snapping-out” at the conclusion of the eccentric contraction
phase.

Front Lat Pulldown (Supinated Grip)
As far as respecting the “namesake” of the lat pulldown movement, the supinated-grip front lat
pulldown provides greater opportunity to accentuate the latissimus dorsi as well as the teres muscles.
The basic rudiments of the movement application of the supinated-grip front lat pulldown
movement are similar to both the pronated-grip front and rear lat pulldown movement applications
but there are two fundamental differences to be considered.

Considerations for Hand Displacement
The first alteration is seen with the considerations
for hand displacement. The supinated- grip is applied
with a shoulder width distance (as opposed to the recommended
“natural” displacement evidenced in the
pronated-grip application) in order to provide for a
ural range-of-motion movement application. Wider than
shoulder width distance reduces the natural ROM and
emphasizes the area of the rear deltoids as opposed to
the latissimus dorsi. More narrow hand displacements
place added exertion on the anterior deltoids and are not
recommended.

Consideration for Elbow-Flexion
The second consideration is focused upon the allimportant
aspect of elbow-flexion. While the close hand
displacement would allow a full stretch of the latissimus
dorsi, the movement application brings the hands down
into the chest; the elbows are forced to flare outward to
allow clearance for the movement which encourages
more active elbow flexion to occur. Save the narrow
hand placements for the parallel-grip application of the
lat pulldown movement.

Elbows Lead the Action
The key to the supinated grip front pulldown application
is found in the stabilized position of the elbows.
Inactive elbow flexion will occur as a result of the
movement application but as long as the elbows are
permitted to lead the action (down and back) through
the entire range-of-motion of the movement application, the exertion will be felt in the muscles of
the back and not in the arms.

Keep the Elbow in Close
A good way to avoid active elbow flexion is to maintain a close-to-the-body position of the elbows.
If the elbows are kept in close the movement application will be led by the elbows which
means that the back muscles are propelling the weight through the movement range. If the elbows
are permitted to flare out then the involvement of the back is greatly reduced with the result that the
emphasis of the movement is being applied with the biceps and the forearms.

Summary of Correct Exercise Execution
- Assume the correct preparatory posture for the
movement by maintaining an erect, flat- back posture.
- Grasp the bar in a slightly-less than shoulder-width
supinated grip.
- Initiate the concentric contraction phase of the
movement by pulling the bar downward. You will
want to remember to lead the movement with the
elbow and resist the urge to use strong forearm and
biceps involvement.
- Complete the concentric contraction phase of the
movement by drawing the bar down until it reaches
the region of the lower chest. You will want to
make certain that the elbows are drawn back behind the parallel line of the body as opposed to
flaring them out horizontally from the body.
- Initiate the eccentric contraction phase of the movement by maintaining proper posture and
slowly allowing the bar to rise up while impulsing into the back muscles.
- Extend the arms upward to a fully extended position while impulsing strongly into the muscles
of the back. You will want to avoid the tendency of “snapping-out” at the conclusion of the
movement.

Keys to the Lift
- Assume and maintain the correct preparatory posture for the movement by establishing a rigid
flat-back posture with the head held effect.
- Avoid the natural tendency of pulling with the arms by impulsing strongly into the back muscles.
- Remember to lead the action with the elbows.
- Draw the bar down to the lower chest.
- Remember to avoid the snapping-out at the conclusion of the eccentric contraction.

Front Lat Pulldown (Parallel Grip)
The parallel-grip pulldown application allows for the maximum concentration of the entire area
of the latissimus dorsi and as such the parallel-grip provides the most beneficial movement of the tat
pulldown series with reference to tat development.

Considerations for Hand Displacements
The parallel-grip application can be utilized with a variety of hand displacements. They are:
- Wide Parallel-Grip: accentuate the shoulders (posterior and medial region) and the infraspinatus
along with the teres muscles and provide a squeezing action upon the trapezius. The drawback is
that there is a reduced range-of-motion in the movement application;
- Just outside Shoulder-Width and Shoulder-Width
Grips: provide for great stretching of the lats and allows
a natural full ROM movement application.
Shoulder-width (approximations) allow for great
emphasis to be placed upon the middle trapezius
muscles. Also, a great activation of the area surrounding
the scapula is created which results in a
protruding muscularity in the region of the upper
back;
- Narrow and Closed Grips: provide for a stretching
in the lats but restrict the accentuation upon the
muscles of the back as there is experienced a tendency
to apply active elbow flexion into the movement
during the completion of the concentric phase.
Elbow flexion invokes major activation of the arms
and reduces the involvement of the back muscles.

Benefits Associated with Parallel-Grip
When performing the lat pulldown movements, the
greater the perpendicular position of the arms, the greater
the stretch in the latissimus dorsi. This is due to the
fact that scapula is rotated upward to its fullest potential
when the parallel-grip is used; as the latissimus dorsi is
attached to the scapula when the scapula is moved upward
the lats are stretched to their fullest capacity. There
is evidenced a correlation between the amount of stretch
that is applied to the latissimus dorsi and the subsequent
muscle growth experienced. With respect to the development
of the latissimus dorsi, the parallel-grip applications
provide the trainee with the most beneficial approach
to lat pulldown training.

Summary of Correct Exercise Execution
- Assume the correct preparatory position upon the seat with the hands stretched straight up
overhead. There are two body positions that can be utilized in this movement: vertical; reclined
angled (60° relative to the floor). In regards to the vertical approach, maintain an erect posture
with a flat, rigid posture of the back. Utilize neck extension to tilt the head back to allow clearance
for the handle at the completion of the movement. In regards to the reclined approach, lean
back slightly holding the head erect and with a flat, rigid posture of the back.
- Grasp the appropriate handle in a parallel-grip hand position and with the handle positioned
overhead initiate the concentric contraction phase of the lift by slowly pulling the handle down.
Remember to use strong contraction of the
cles of the back as opposed to the arms in exing
the movement.
- Keep the elbows tucked into the sides of the body
in order to work the medial portion of the back
(trapezius, rhomboids). Flare the elbows out if
you want to accentuate the lateral portion of the
back (upper region of the latissimus dorsi, teres
minor and major). If the angled body position is
used and the objective is to work the outer portion
of the back, bring the handle to the top-ofthe-
chest finish position with the elbows flared. If
the objective is to work the medial portion of the
back keep the elbows tucked in close to the sides
of the body and lead the movement with the elbows
in a pendulum action and draw the elbows
down and back with the handle brought to the
finish position at the bottom of the chest. You will want to remember to avoid applying active
elbow flexion into the movement even if the flared-elbow action is employed. Flaring the elbows
out involves elbow flexion as a result of the actions of the shoulder as long as the flexion is passive
the effects of the movement will be experienced in the back (outer portion) and not the biceps
and forearms.
- Pause at the conclusion of the concentric contraction phase of the movement to allow for a full
contraction of the back before initiating the eccentric contraction phase of the movement.
- Slowly allow the handle to rise up by virtue of utilizing strong eccentric contraction of the muscles
of the back. Resist the temptation to rise up from the seat during the completion of the eccentric
phase.
- Utilize muscular control of the weight during the completion of the eccentric phase in order to
resist the strain experienced in the shoulders and in the attachments on the scapula. Remember,
the scapula is moved a great deal in this application and the muscles are stretched to the limit
thus the attachments become highly-susceptible to injury. As well, there is a strong tendency to
rock forward during the completion of the eccentric contraction. This rocking action occurs as a
result of wanting to cushion the effects of the stretching of the “lats” and wanting to provide
momentum into the subsequent concentric contraction.
- There is a greater tendency to allow for the gravitational forces to take over control of the lift
with the parallel grip application as opposed to the pronated-grip application due to the stretching
of the muscles in the back (notably the latissimus dorsi) and because of the exaggerated
movement of the scapula. Strong muscular control is required to ensure the safe, efficient application
of this movement.
- If a rotating bar is available on the parallel grip handle utilize wrist extension to keep the arms
aligned during the movement application. If wrist extension is not employed there will be a tendency
to allow for the handle to rotate inward which flexes the wrist encouraging a resultant ac-
tive elbow flexion response. If wrist extension is not employed with the rotating handle use a
fixed handle for the movement. In other words if you cannot utilize the rotating handle to advantage
do not allow it to work to your disadvantage.

Keys to the Lift
- Utilize a full stretching of the latissimus dorsi in order to provide maximum motor unit recruitment
throughout the full range-of-motion of the movement application.
- Utilize strong muscular contraction of the muscles of the back in order to provide maximum
stimulation of the area and to alleviate the emphasis placed upon the arms.
- Utilize light resistance and slow speed-of-contraction movement applications in order to alleviate
the stress placed upon the attachments to the scapula and in the shoulder joint.
- Remain upon the seat throughout the entire movement application.
- You will want to avoid the urge to rock forward during the completion of the eccentric contraction
phase of the movement.

 

Stiff-arm Pulldown
The stiff-arm pulldown exercise allows for the opportunity to work the muscles of the back
without the incorporation of the biceps. It also provides a movement that does not require heavy
loading. The exercise provides accentuation of the latissimus dorsi and the upper portion of the trapezius
as well as the teres major. The posterior deltoid heads are also involved in the movement. It
should be noted that the long head (inner portion) of the triceps is also highly-activated during the
movement application as such there is a risk of incurring elbow strain in the inner portion of the elbows.

Elbow-Joint Vulnerability
The exertion upon the elbow results from the torque exerted upon the joint due to the long lever
arm of the fully-extended position of the forearms. When the arms are extended the ulnar-collateral
ligament (located on the inner portion of the elbow) becomes vulnerable to injury due to the forces
that are directed to the region. The ulnar-collateral ligament attaches to the ulna bone of the forearm
and to the humerus bone of the upper arm. The function of the ligament is to provide stabilization
of the region. With undue force being exerted upon the region the ligament can easily become overburdened
leading to injury.

In addition, if the ulna-collateral ligament becomes injured it will not function to required capacity
in preventing hyperextension of the elbow-joint which could easily produce injury to the back of
the elbow. It is a good idea not to lock-out fully with the arms but to extend to about seven-eights of
full extension. Also it might help to utilize wrist extension to provide a more advantageous angle of
the forearm in which to alleviate elbow-joint stress during the movement application. It is imperative
that the extension of the movement be exerted upon the muscles of the back and not in the arms.
Once again, the arms should serve merely as a connection between the resistance and the back muscles.

Summary of Correct Exercise
Execution
- Assume the correct preparatory
posture by facing the lat pulldown
station and grasping the straight
bar from the overhead cable in a
shoulder width pronated grip. Several
grips are possible but recall
that the wider grips restrict the
natural range-of-motion of the
movement application.
- Assume a slightly bent posture at
the hips while keeping the head up.
Maintain a flat, rigid posture of the
back.
- Initiate the concentric contraction
of the movement by bringing the
bar down with the arms in the almost
fully-extended position. You
will want to make certain that the
exertion of the movement is provided
by the utilization of strong
muscular contraction of the muscles
of the back. Remember to lead
the movement with the hands and
not the elbows. If the elbows lead
the movement there is tendency to
apply exaggerated elbow-flexion
which turns the movement into a
semi triceps pressdown exercise.
- Complete the concentric contraction by drawing the bar down to the thighs. The bar should travel
in a semi-arc with no deviation in its arcing motion. There is a general tendency to utilize elbow
flexion in effort to reduce the amount of torque that is exerted upon the elbow joint and
the amount of stress felt in the shoulders. Flexing the elbow incorporates the strong activation of
the forearms into the movement which severely reduces the effectiveness of the exercise.
- Complete the eccentric contraction until you have reached the finish position with the almost
fully-extended (7/8ths), position of the arm. You will want to avoid the tendency to thrust forward
with the upper torso in effort to alleviate the forces experienced in the shoulders during the
completion of the eccentric contraction phase of the movement. Bending forward encourages a
resulting hip-thrusting action on the subsequent concentric contraction phase of the movement
which creates a great rocking action which detracts from the effectiveness of the exercise.
- Slowly allow the bar to rise back up by
tue of combating the forces of gravity with
strong muscular contraction of the muscles
of the back and not by resisting with the
arms. Allow the bar to raise all the way back
up to the standing position. You will want
to avoid the urge to rock forward requiring
the completion of the eccentric contraction
phase of the movement.
- You will want to maintain a slow-speed-of
contraction over the movement application
due to the fact that if gravity is permitted to
take over control of the movement a vigorous
snapping action will occur at the completion
of the movement which could
create great stress upon the shoulder joint
as well as in the highly-vulnerable area of
the inner elbow.

Keys to the Lift
- Utilize light resistance in order to ensure
optimum opportunity for correct movement
methodology.
- Utilize slight elbow flexion to avoid hyperextending
the elbow joint during the
movement application due to the forces exerted
upon the ulna-collateral ligament. Apply
wrist-extension in effort to apply a more
advantageous angle-of-exertion of the forearms
in further effort to alleviate potential
elbow strain.
- Utilize slow-speed-of-contraction movement
applications to avoid the tendency to
apply bending and thrusting actions during
the concentric and eccentric contraction
phases (respectively) of the movement.
- Avoid the tendency to “snap-out” at the conclusion of the eccentric phase of the movement as
this could create major stress upon the shoulders as well as the elbows.

Rowing Exercises

Rowing Exercises

Bent-over Barbell Row

The bent-over barbell row exercise represents
another in the list of “granddaddy” movements and is
considered the mainstay movement in all back programs
from beginner to elite-level athlete. The popularity of
the bent-over barbell row exercise is undoubtedly found
in the fact that the movement incorporates the involvement
of a number of muscles that comprise the region
of the back. The posterior and, to a much lesser degree,
the medial deltoid heads are activated in this movement
along with the teres minor, infraspinatus, trapezius
(middle fibers), latissimus dorsi and rhomboid major.

Movement Analysis
When performed with proper exercise execution,
the bent-over barbell row can create the crevices that
would challenge an off-road vehicle to remain on its
wheels. However, the movement can easily invoke stress
upon the region of the spine and as such, correct technique
must be applied in order to ensure the safe, efficient
utilization of this highly-effective but potentiallydangerous
exercise.

Summary of Correct Exercise Execution
- Position yourself flat on the floor or on a raised
platform and assume the proper preparatory stance
by placing the feet in a natural shoulder-width stance
with the toes pointed slightly outward and by bending
forward at the waist so that the back is parallel
to the floor.
- You will want to utilize slight knee and hip flexion
in order to alleviate possible strain on the spine. You
will also want to maintain a flat, rigid posture of the
back.
- Utilize neck extension to raise the chin and avoid a
dropping-of-the-head action which encourages a rounded-back posture which could lead to lower
back injury due to the angle of the force vector which attacks directly into the spinal region.
- Grasp a barbell in a pronated-grip with a natural hand displacement. (The forearms and upper
arms should form a 90° angle when the bar is raised to the chest). The natural-grip hand displacement
will allow for accentuation of the posterior region of the deltoids, the teres major and
the latissimus dorsi. Wider hand displacements reduce the ROM capability and reduce the effects
experienced in the back while providing added
centuation upon the posterior deltoid region. Narrow
grips emphasize the inner portion of the back
along the vertebral column; notably active are the
medial portion of the latissimus dorsi as well as the
teres minor and infraspinatus. The medial portion of
the trapezius is also activated as well as the rhomboids.
- Initiate the concentric contraction phase of the
movement by pulling the bar up to the chest. Remember,
the arms are only a link between the resistance
and the muscles that are to be worked. You
will also want to concentrate fully on contracting the
muscles of the back (and not the arms) when executing
the movement.
- Concentrate on maintaining the horizontal posture
of the back during the execution of the concentric
contraction as the there is a strong tendency to raise
the back up to a 45° angle in effort to add leverage
to the lift.
- Slowly complete the concentric phase of the movement
by drawing the bar up to the lower region of
the chest (higher movement positions accentuate the
rear deltoid heads and deemphasize the area of the
back). You will want to draw the elbows out to the
sides of the body in order to provide for a full ROM
application and to incorporate a “squeezing” action
in the upper back. You will need to resist the temptation
to hoist the bar up while raising the torso and
then quickly dropping the chest down into the lift.
This body action adds a great deal of momentum into
the lift which severely curbs the effectiveness of
the exercise. Contract fully at the finish position of
the concentric contraction phase by squeezing the
muscles of the back for a two-count before lowering
the bar.
- Begin the eccentric contraction phase of the movement by slowly lowering the bar back down to
the starting point. You will be challenged to resist the forces of gravity during the eccentric phase
as there is a strong tendency to drop the weight too quickly. If the weight is allowed to travel
through the eccentric contraction too quickly there is experienced a resulting “bouncing” action
at the bottom of the movement. The “bouncing” action encourages a breakdown in posture and
adds momentum to the movement which severely reduces the effectiveness of the exercise.
- Remember, because of the bent-over posture, the lower lumbar region is exposed to injury risk
potential. It is imperative that proper movement methodology be applied throughout the concentric
and eccentric contraction phases of the movement in order to ensure the safe, efficient
application of this demanding but effective exercise.

Keys to the Lift
- Establish and maintain a flat, rigid posture of the back in the horizontal position.
- Maintain slight hip and knee-flexion throughout the movement.
- Do not round off the back at the initiation of the concentric contraction and avoid rising up during
the execution of the lift.
- Concentrate fully on not throwing the chest down into the bar as it is being raised but instead
maintain the strict execution position throughout the entire movement application
- Remember, the arms are only a link between the resistance and the muscles in the back.
Concentrate on contracting the muscles of the back (not the arms) in manner of providing for
maximum motor-unit recruitment potential in the back muscles. Also remember to raise the
arms out to the sides of the body to provide for a “squeezing” action of the back muscles; most
notably the trapezius.
- Control the eccentric contraction phase of the movement in order to avoid the strong tendency
to bounce the weight at the conclusion of the movement.

Bent-over Single-arm Dumbbell Row
The single-arm bent-over (bent-arm) dumbbell row exercise provides an isolation benefit in the
rowing movement. The dumbbell application allows for more readily-facilitated range-of-motion as
the dumbbell application removes the problem of having the barbell hit the chest. As well, the
utilization of the dumbbell allows for more readily-facilitated movement application as the trapezius
muscle is not jammed together at the top of the movement. In addition, the use of the dumbbell
allows for a parallel or hammer grip application which is obviously not possible with the barbell.

Movement Analysis

Different Accentuation With Parallel-Grip
If a parallel grip is used the accentuation of the movement is experienced in the latissimus dorsi
as well as the teres minor and major. The infraspinatus is also highly-activated in this movement application.
There is also experienced an accentuation of the rear deltoid head, although much less than
when a pronated-grip is used as in barbell applications, and minor activation of the medial head. A
little more emphasis is applied to the medial head with pronated-grip applications. The muscles of
the shoulder girdle: the trapezius (upper fibers);
the rhomboids, are not involved in the arm
movement and, as a result, are not involved in
the lifting of the weight. The involvement of the
upper region of the trapezius is less than when a
barbell application is employed but the middle
region of the trapezius is highly-activated. The
action on the scapula is adduction (moves
downward toward the spine).

Summary of Correct Exercise
Execution
- Assume the correct preparatory posture by
kneeling on a small bench with the head
held high and the back positioned in a flat,
rigid posture. The free hand should be
placed in front of the shoulder on the
bench for additional support and balance.
The back should be parallel to the floor
with the hips up and the shoulders down.
Note: You will want to make certain that
the bench is secure and will not tip. The
bench should be high enough so as to allow
for a straight-arm application to be employed.
If the bench is too close to the floor
a restricted range-of-motion will be incurred
with the result being that the latissimus dorsi
will not be provided with a full stretch at
the conclusion of the eccentric contraction
phase of the movement.
- The support leg should be placed beside the
bench in a normal distance that is the normal
distance that would be applied if you
were standing on both feet. The knee should be slightly flexed to allow for the correct posture of
the back.
- Reaching down grasp a dumbbell (that is positioned parallel to the chest) and initiate the concentric
contraction phase of the movement by slowly raising it upward and backward so that the
dumbbell comes to a halt aligned with region of the lower lats and parallel to the sides of the
body. The dumbbell is raised upward and brought back in order to work the muscle congruent
with its anatomical shape and fiber structure. Remember, the arms are only a link between the
resistance and the muscles of the back utilize strong muscular contractions in the back not the
arm during the movement application. A good way to ensure that the accentuation will be directed
into the muscles of the back and not the arm is to make certain to avoid active elbow flexion.
That is elbow-flexion will occur as a natural response to the movement application but it will
be as a result of passive flexion brought on as a result of shoulder-joint flexion not elbow- jointflexion
activation.
- Slowly complete the concentric phase of the movement by raising the dumbbell to the finishposition
parallel to the sides of the body. The elbow should be brought high up in order to provide
for a full ROM movement application. You will need to concentrate fully in order to avoid
the natural flaws in technique that commonly plague the movement application. You will want to
avoid:
- Twisting the body over in effort to apply momentum into the lift;
- Bringing the elbow back over across the back in” effort to avoid raising the weight against the
true line of gravity. Bring the dumbbell up in a straight line;
- Dropping the chest down into the movement during the completion of the concentric contraction
phase in effort to apply leverage into the lift. Remember to draw the weight up through the
full ROM of the movement application. Pause for two counts at the top of the lift in order to
avoid dropping the dumbbell down too quickly.
- Initiate the eccentric contraction phase of the movement by slowly lowering the weight down to
the starting position just short of the floor. You will need to concentrate fully in order to provide
strong muscular contraction over the descent. If gravity is allowed to take over, proper form will
be lost, creating a “bouncing” action at the bottom of the eccentric contraction. You may want
to utilize wrist-joint extension during the eccentric contraction phase of the movement in manner
of accentuating the emphasis upon the latissimus dorsi. Another helpful hint might be to
draw the dumbbell slightly underneath the bench as you lower it to further accentuate the latissimus
dorsi.

Keys to the Lift
- Establish and maintain a flat, rigid posture of the back and maintain a parallel-to-the-floor posture
of the upper torso.
- Remember to avoid the common flaws:
- Jerking the weight up at the initiation of the lift;
- Raising up of the torso to add momentum to the lift;
- Throwing the chest downward into the raising weight in order to provide impetus to the lift;
- Rolling the torso and bringing the dumbbell over the top of the back in effort to gain leverage
for the lift;
- Lowering the weight too quickly and allowing for a “bouncing” action at the conclusion of the
eccentric contraction phase of the movement.
- Remember to hyperextend the wrist in order to direct the emphasis of the movement into the
latissimus dorsi.
- Stretch the “lats” fully in order to provide a full range-of-motion movement application. You
may want to employ wrist-joint extension and a slight arcing motion of the weight during the
descent in order to facilitate the stretching action of the lats.

T-bar Row
A popular variation of the bent-over barbell row is the T-Bar Row exercise. The rudiments of
the lift are essentially the same with the slight exception being that the T-Bar foot platform is generally
manufactured on an angle. This would require slightly increased hip and knee flexion in order to
alleviate potential strain on the lower lumbar region.

Movement Analysis

Hand Position Variation
Both a pronated or parallel grip application can be used (supinated grips can also be applied but
are not recommended in the exercise). Due to the fact that the pronated grip is used in the bent-over
barbell row exercise (parallel grip is not possible), it is recommended that a parallel grip be used during
the T-bar row exercise in manner of providing for a different accentuation upon the back in a
bent-over power movement application.

Different Accentuation from Barbell Rowing
There is a different accentuation experienced with the T-Bar parallel grip row exercise than is
found with the bent-over barbell pronated grip row exercise. The emphasis of the T-Bar Row
movement application is felt in the mid-range region of the back as opposed to the upper portion of
the back due to the angle of the platform and because of the lever-arm action of the T-Bar apparatus
which comes through the movement range with a different angle than is seen with the straight-line
movement application of the bent-over barbell row movement. There is much more exertion felt in
the middle and lower trapezius and in the rhomboids than is felt during the bent-over barbell row
movement. As well, the teres minor and major are highly-activated during the T-Bar application. In
addition the prominent latissimus dorsi is also muscle more highly-activated during the parallel-grip

Summary of Correct Exercise
Execution
- Establish the correct preparatory posture by
standing upon the foot platform of the TBar
rowing apparatus with a natural just
slightly wider than shoulder width foot
placement and with the toes pointed slightly
outward.
- Bend forward at the waist and establish a
flat, rigid posture of the back. You will need
to apply slightly more hip and knee flexion
in order to accommodate the angled platform
in manner providing for a safe posture
of the back. Don’t forget to utilize neck extension
to apply the correct raised position
of the head.
- Bend down and grasp the parallel-grip handles
- While maintaining the correct flat-back
posture. The back should be aligned parallel
to the angle of the platform.
- Remember, the accentuation of the movement
is experienced more in the mid-range
of the back on the T-Bar Row movement
application because of the angle of the platform.
Thus there is more exertion felt in the
middle and lower sections of the trapezius
and in the rhomboids as well as the teres
minor and, to an even larger extent, the
teres major. There is little exertion felt in
the posterior deltoid heads and in the upper
portion of the trapezius. These factors contribute
to a strong tendency to apply leverage
actions of exaggerated hip and knee
flexion which produces an increased
straightening action of the torso during the
raising of the weight and increased lowering
of the head during the completion of the
eccentric phase of the movement. These
flaws create an exaggerated rocking action
which severely reduces the effectiveness of
the exercise and produces great strain on
the lower lumbar region.
- Due to the angle-of-exertion associated with the T-Bar application, there is increased pressure
placed across the lower region of the back therefore the head must be maintained in a raised position
and the burden of the load must be absorbed by the muscles of the back and not the spine.
- Utilize light resistance and pull with the muscles of the back in order to avoid the tendency of
relying upon spinal column stabilization of the weight. Raise the weight slowly with highly controlled
muscular contraction in order to alleviate the potential strain upon the spinal area.
- Draw the weight up slowly to the finish position of the concentric contraction phase of the
movement and pause for two counts before lowering the weight
- Slowly begin the eccentric contraction phase of the movement by lowering the weight slowly
downward by contracting the muscles of the back eccentrically (not by simply extending the
arms). The back muscles must bear the brunt of the load. If the arms are used to control the
speed-of-contraction during the eccentric phase the lower lumbar region is forced to become
heavily involved thus exposing the area to potential injury.
- Complete the eccentric contraction phase of the movement by resisting the forces of gravity and
utilizing strong muscular contraction in the back muscles to avoid the tendency of “bouncing” at
the bottom of the movement. Make sure to keep the head up throughout the eccentric contraction.

Keys to the Lift
- Utilize light resistance in order to promote the correct posture and proper exercise execution as
the tendency with this movement is to apply to much weight and to suffer the technical breakdowns
as a result.
- Concentrate fully on utilizing strong muscular contractions in order to prevent the natural tendency
to apply an exaggerated rocking action of the torso during the movement application.
- Draw the weight up to the chest rather than throwing the chest down to the weight as it being
raised.
- Utilize slow highly-controlled movement applications as herky-jerky movements create great
strain on the highly-vulnerable lower lumbar region.

Seated Row
The cable/plate-stack apparatus is once again utilized to provide a pulling movement for the development
of the muscles of the back. The seated posture provides a variation of accentuation as the
movement is now applied in a horizontal plane as opposed to a vertical plane which exerts a greater
squeezing action on the scapula resulting in increased accentuation of the trapezius.

Active or Passive Flexion
The key to the position of the elbows is whether or not active or passive flexion is occurring in the
elbow-joint. Active flexion will occur with arm accentuation while passive flexion will occur as a result
of scapula movement. It is therefore essential that the movement application be applied as a result
of strong muscular action of the back muscles and not the arms.

Variation of Hand Positions
and Displacements
As is the case with the overhead
pulling movements, the seated row affords
opportunity to apply a variation
of grips and hand displacements. The
pronated, supinated and parallel (semipronated)
grips are all possible as are a
variety of angles, the most popular being
the 45° angle V-bar handle. As well,
the use of a bar with the pronated and
supinated grips provides a plethora of
hand placements (as will be outlined in
the lat pulldown movement series in
Section 5.3).

V-Bar Application
The most common application is
seen with the use of the parallel-grip
(45° angle V-bar handle). The movement
can be applied with the handle
angled in “V” or angled out “.“. If the
handle is angled inward, the accentuation
will be felt in the mid back to lower-
back regions with the emphasis of
the movement running in toward the
vertebral column. If the handle is angled
outward the accentuation will be
experienced in the upper portion of the
mid-back region to the upper back and
out from the vertebral column to the
area of the posterior deltoid heads. The accentuation of the movement is felt primarily in the latissimus
dorsi, the inner portion with “V’ angled inward, outer portion with a “.“ application.

Straight-Bar Application
The straight bar is frequently used in the seated pulley movement to broaden the upper portion
of the back. The pronated-grip is generally the approach taken with this movement. Several hand
displacements are of course possible with the straight bar pronated-grip application. It is generally
felt that wide grip applications provide for a widening effect upon the back. However, wide grips
actually produce a reverse effect; while the wide grip applications provide emphasis in the region of
the rear portion of the deltoids, they do little to activate the muscle that produces a wide-back effect:
the latissimus dorsi.

Wide grips create a jamming or
squeezing effect upon the upper and
middle trapezius and bring out the
muscularity of this prominent muscle in
the middle of the back along the upper
portion of the vertebral column. If a
wide sweep of the lats is desired a narrow
grip application would be much
more effective as it would allow for a
greater range-of-motion of the movement
application due to the increased
stretching of the “1ats”. Just make certain
to contract the latissimus dorsi and
not the arms.

However, as this movement is not
the most advantageous with respect to
working the lats (the semi-pronated
grip would be vastly superior), it is advised
that a natural hand displacement
be utilized in order to provide for a
desired effect in widening the upper
portion of the back. The natural hand
placement allows for a full range-ofmotion
movement application which
provides for strong contraction of the
muscles across the upper region of the
back. As well, the natural hand displacement
also provides for less stress
on the shoulder joint that is frequently
experienced when wider grips are used.

Supinated-Grip Application
The supinated application of the seated low (pulley) row is not often seen and this may be because
this particular hand position does not provide for optimum benefit for the latissimus dorsi.
The supinated-grip does move the scapula upward and downward and as such provides stimulus for
the trapezius. However, there are better movements for the “traps” and of course, far superior applications
for the “lats”.

As well, the supinated grip placed stress upon the gleno-humeral joint during the extending of
the arms which could lead to problems of aggravation of the connective tissue in the area. Also, the
supinated grip encourages the use of elbow active flexion, which reduces the effectiveness of the
movement. It should be acknowledged that this is one man’s opinion and others may not agree with
the assessment outlined in this report. If you do want to experiment with the supinated-grip you will
want to utilize a shoulder-width hand displacement and apply the movement with a pendulum action
of the arms. Remember to lead the movement with the elbows and draw the elbows all the way back
behind the parallel point of the body.

Summary of Correct Exercise Execution
The following summary is given assuming a V-Bar grip is being applied to the movement:
- Assume the correct preparatory position by sitting on the provided pad and by placing the feet
against the foot rests. The knee should be bent slightly in order to alleviate potential strain on the
lower lumbar region. The back should be held in an upright position with a flat, rigid posture. A
slight recline is allowable in order to discourage straining the lower lumbar region during the
movement application.
- Prepare for the concentric contraction phase of the movement by reaching forward at the waist
while maintaining slight flexion of the knee joint. Grasp the “V -Bar” handle with the “V” in the
upward position. Make sure that you have stretched the outer lats fully in reaching for the handle.
- Initiate the concentric contraction by pulling the handle slowly (do not jerk the weight) toward
the region of the upper abdominal and lower chest. If the handle is pulled higher it encourages
active elbow flexion which involves the humerus as opposed to movement of the scapula. The
result of this is that the movement application will now activate the region of the rear deltoid
heads and the upper trapezius rather the desired area of the latissimus dorsi.
- Pull the handle to the body by utilizing strong neural-impulsing of the muscles of the back (as
opposed to the arms), and keep the elbows tucked into the body in order to provide maximum
stretch of the “1ats” during both the concentric and eccentric phases of the movement.
- You will want to make certain to draw the elbows as far back of the parallel line of the body in
order to provide a full range-of-motion in the concentric phase. You will need to concentrate
fully in order to maintain an upright posture with the back as you draw the handle toward the
body as there is a strong tendency to lean back in effort to apply momentum into the pulling action.
- Complete the concentric phase of the movement by squeezing the scapulae together at the
finish-position and hold for two counts in order to provide maximum motor-unit recruitment.
- Begin the eccentric contraction phase of the movement by slowly extending the arms and leaning
forward at the waist. Do not lean too far forward but instead provide a full range-of-motion opportunity
by stretching the lats outward as you extend forward.
- You will want to utilize strong muscular contraction in the muscles of the back in order to prevent
gravity from taking over control of the movement. If the muscles in the back are not
strongly-activated, the movement will be performed with the emphasis provided by the arms
which severely reduces the effectiveness of the exercise.
- You will want to complete the eccentric contraction phase of the movement by stopping just
short of full extension of the arms. Extending the arms fully can produce strain in the shoulderjoint
as it encourages a snapping action of the gleno-humeral joint. Full extension also encourag158
es an over-exaggerated bending forward posture of the upper torso which results in a resulting
“body-language” momentum-plagued concentric contraction. A full stretch of the latissimus dorsi
can be accomplished without the necessitation of the fully- extended arm and exaggerated lean
of the upper torso position.
- Pause for two counts at the completion of the eccentric contraction phase of the movement in
order to ensure the latissimus dorsi is provided with opportunity of maximum motor-unit recruitment
potential in its fully-stretched position in the ROM. Note: the latissimus dorsi is fullystretched
not the arms.

Keys to the Lift
- Utilize highly-synchronized muscle contractions: no herky-jerky movements.
- Maintain proper form during the movement application featuring slight knee-flexion and a flat
rigid position of the back.
- Maintain an erect (just slightly beyond true-vertical) position of the back during the application
of the concentric contraction phase of the movement. Do not lean back in effort to apply leverage
to the lift.
- Remember to draw the elbows beyond the parallel line of the body during the completion of the
concentric contraction phase of the movement.
- Avoid extending the arms fully at the finish position of the eccentric contraction in order to
avert potential strain upon the gleno-humeral joint.
- Concentrate fully on providing strong neural-impulsing into the muscles of the back in order to
avoid applying force with the arms. Remember, the arms are only a link between the resistance
and the back muscles.

Standing Cable Row
The standing cable-row movement is one of the most often-overlooked movements in the entire
weight resistance training exercise inventory. This is an unfortunate fact as the unique angle of application
and effort above the resistance relationship provides for an outstanding opportunity to exert a
variation in activation of the muscles of the back.

The rarely used standing cable row can be employed with a variety of grips. The supinated, pronated
and semi-pronated grips can be readily applied in the standing cable rowing series. Each grip
places a certain emphasis upon a specific region of the back. It should be noted that the standing as
well as the seated single arm cable row exercises are also possible although they will not be included
in our explanations.

Lower Back Vulnerable To Injury
There is a greater risk on injuring the lower lumbar region with the execution of the standing cable
row than is the case with the free-weight rowing applications due to the resistance below the effort
relationship and the fact that the resistance is not directly in line with the body but rather is away
from the effort area (back).

Proper Stance Essential
It is absolutely essential that the
trainee apply the correct stance
throughout the execution of the
movement in order to reduce the high
risk of injury associated with the standing
cable row movement. The trainee is
advised to apply greater hip and knee
flexion in order to counter the forces
that are applied to the lower lumbar
region. The feet should be planted
firmly on the floor with the weight focused
upon the mid-range to rear areas
of the feet. This is to offset the natural
tendency to lean forward and to absorb
the force of the effort in the area of the
toes. If the emphasis of the stance is
applied through the region of the toes
there is a risk of allowing for a
rounded-back posture which exposes
the lower lumbar region to high injury
risk.

Greater Tendency to Apply
Rocking Motion
It should be noted that the trainees
should avoid rocking back on the heels
as this would create a rocking action
which not only exposes the lower back
to injury risk but also could easily induce
injury to the knees due to the resulting
hyper-extension of the kneejoint
which frequently occurs as a result
of the emphasis being exerted on the
area of the heels. The head should be
kept erect with the back held down and
straight in manner of avoiding the undesirable
rounded-back posture.

Risks Associated With Various Grips
There is a stronger tendency to allow for a rocking motion of the body during the execution of
the standing semi-pronated cable row
due to the lack of stabilization associated
with the pronated-grip application.
The supinated-grip application
can create greater stresses upon the
anterior deltoid region due to the restricted
ROM capability such an approach
offers. As well, there is less
strength exerted during the supinatedgrip
application and there is a tendency
to exert greater pressure on the lower
lumbar region in manner of providing
support for the lift.

Summary of Correct Exercise
Execution
- Assume the correct preparatory
posture for the movement by utilizing
hip and knee flexion with a
rigid flat-back posture and the head
held erect.
- Applying either a supinated, semisupinated,
or pronated grip on the
appropriate bar or handle, extend
the arms forward and initiate the
concentric contraction phase of the
movement by pulling back with the
muscles of the back. You will be
using the arms only as a connection
between the resistance and the
back muscles and as a result you
will want to apply the least amount
of arm muscle activation as possible.
Pronated grip is applied with a
natural position of the arms (90°
angle between the upper and lower
portions of the arms) in the concentric
contraction finish position. Supinated grip is applied with a shoulder-width hand displacement
distance in manner of providing for a natural full ROM movement application.
- Use the elbows to lead the pulling action and utilize a pump-handle motion of the arms during
the concentric phase. You will also want to avoid the natural tendency to allow the arms to ex-
tend outward from the body. Concentrate fully in drawing the elbows back alongside the body in
manner of avoiding unwanted passive elbow flexion which turns the movement into an arm
flexor as opposed to a back movement.
- Complete the concentric contraction by pulling the elbows back of the parallel-to-the-body
position and slightly upward to effect a full ROM movement application and to effectively
activate the muscles of the back.
- Pause at the finish position of the concentric contraction phase and while maintaining the desired
body posture, slowly extend the arms outward to the starting position. You will want to be
careful to avoid allowing a swaying or rocking action of the body during the completion of the
eccentric contraction phase.

Keys to the Lift
- Utilize intelligent weight selection when performing the standing cable row movements as the
effort above the resistance relationship places added burden upon the lower lumbar region.
- Maintain proper form throughout the entire movement in both the concentric and eccentric contraction
phases of the exercise in order to reduce the risk of injuries to the lower back and shoulders.
- Do not lift the head during the pulling motion, nor allow the head to droop during the return to
the starting position.
- The elbows should lead the action in a pump handle movement application.
- The elbows should be kept snug to the body and not permitted to flare out during the pulling

Upper Back Intro

Upper Back Training

Inspiring
One of the most inspiring areas of the entire muscular structure is that which comprises the
muscles of the back. A huge, thickly-muscled, upper back suggests strength and power; it also says a
great deal for the hard-work ethic that was applied in building this difficult-to-work structure. Conversely,
there is nothing worse than seeing someone with well-developed shoulders, arms, and chest,
but who features an under-developed back. The first thought that rings out is, “Get your back into
it”. An under-developed back suggests lazy training, and an illustrated penchant to avoid the “tough”
work.

One of the most significant assessments of strength has always been found in the often applied
reference to any formidable task as “back-breaking” work. Perhaps the greatest assessment of how
important a strong back is found in the reference of “the straw that broke the camel’s back”. The
interesting factor here is that the camel did not suffer a broken leg, nor did it tear out a shoulder in
response to the burden placed upon it: the camel’s back was broken! The conveyed implication is:
“that really must have been some load; enough in fact, to break the camel’s back!” If you are truly
seeking a great physique, then indeed, “put your back into it”.
It should be noted that the analysis of the back will be presented in two sections with a separate
analysis provided for the muscles of the region referred to as “The Lower Back” which will follow
this section which is devoted to the generally-accepted area that comprises the main region of the
back.

 

Location and Function
The muscles that comprise the region of the back remain the most misunderstood muscle group
of the entire body. Weight-training athletes who have gained a solid working knowledge of the muscles
of the legs, chest, shoulders, biceps, and triceps seemingly are rarely able to garner even a basic
understanding of the function of the muscles of the back. In defense of those athletes who did not
take the time (or the energy) to garner a thorough understanding of the location and function of the
muscles of the back, it should be noted that the large, complex mass of interwoven muscle, is the
most difficult body part to address with respect to both the selection of exercises, and the proper
execution of those exercises.
In order to present the muscles of the back, a common denominator must be found which will
enable a ready explanation of which movements involve what muscles. The main point-of-reference
that will be used will be the effects the actions of the muscles will have upon the scapula (as the scapula
activity will determine the accentuation of specific regions of the back). Also, the vertebral column
will be used to provide information as to whether the movement action will be toward the mid-
line of the body (adduction), or away from the mid-line of the body (abduction). The mid-line of the
body will be represented by the vertebral column.
The muscles that will be analyzed include:
- Trapezius;
- Rhomboideus Major;
- Rhomboideus Minor;
- Levator Scapulae;
- Teres Major;
- Teres Minor;
- Latissimus Dorsi.

Trapezius (A)
It should be noted that a separate analysis of the actions of the trapezius will be provided in the
Section entitled “Trapezius and A.C. Joint Training” which will deal specifically with the actions of
the upper trapezius muscle fibers during the shrug exercise. However, as there will be frequent mention
of the trapezius throughout the analysis of the back, it is felt that a brief overview of the involvement
of the trapezius be presented at this time.

Location
The trapezius originates on the occipital bone and the mid-line of the ligamentum nuchae, and
the spines of the thoracic and final cervical vertebrae. It inserts on the lateral third of the clavicle and
on the acromion and spinous process of the scapula.

Function
The trapezius serves to extend the head and is involved in the action of retraction and elevation
of the scapula (upper fibers); upward rotation and adduction of the scapula (middle fibers); the action
of depression of the scapula (lower fibers).
Abduction of the scapula would be that movement which sees the scapula expanding and moving
away from the vertebral column as in the performance of extending the lats outward as in a “latspread”
pose. Adduction of the scapula would be seen with the actions that would pinch the scapula
together as in the performance of the pronated-grip seated row exercise.

Rhomboideus Major (B), Rhomboideus Minor (C)
Location
Both of these related muscles share a common place of origin on the spinous processes of the
last cervical and first four thoracic vertebrae and, as well, share an insertion on the medial border of
the scapula.

Function
Both the rhomboideus major and rhomboideus minor act to elevate the scapula and help hold
the scapula against the rib cage (retraction of the scapula). They are also involved in the rotation of
the scapula in depressing the acromion.

Levator Scapulae (D)
The levator scapulae is covered more extensively in the section entitled “Trapezius and A.C.
Joint Training” on the acromioclavicular (A.C.) joint, but as some mention of this muscle will appear
in this section it will be outlined at this time.

Location
Originates on the transverse process of the first four cervical vertebrae and inserts on the medial
border of the scapula near the superior (upper) angle.

Function
The levator scapula is involved in a single action; as its name suggests the elevation of the scapula.

Teres Major (E)

Location
Originates on the dorsal surface of the inferior (lower) angle of the scapula and inserts on the
crest of the lesser tuberosity of the humerus above the latissimus dorsi.

Function
The Teres Major is involved in the abduction, extension, and medial rotation of the arm.

Teres Minor (F)
Location
Originates on the lateral border of the scapula and inserts on the greater tubercle of the humerus
at the gleno-humeral joint.

Function
Involved in the actions of lateral rotation of the humerus and is also serves to stabilize the head
of the humerus.

Latissimus Dorsi (G)

Location
The “lats” Originates in the lower back with its fibers converging to pass below the inferior
(lower) angle of the scapula and forms the posterior (rear) border of the axilla. It inserts on the anterior
surface of the humerus.

Function
The major action of the latissimus dorsi is extension of the arm (most notably when the arm is in
the flexed position). Due to the fact that the latissimus dorsi wraps around the humerus to insert anteriorly
on the humerus it is also involved in medial rotation of the arm at the gleno-humeral joint.
The latissimus dorsi is also highly activated in the pulling actions and is one of the highly-profiled
muscles that is singled out during back training.

Muscle Activation
The science of the body is that one muscle cannot work totally independently of another; this is
true for the entire body. It would seem to be manifested even more drastically with reference to the
muscles of the back. Separating the distinct actions of those muscles is a very difficult process. Not
helping in the matter of determining the movement of the muscles and what exercises work which
part of the back, is the fact that we cannot see the muscles in action during the performance of the
exercise as is the case with the other body parts. As a result, much of the development of the back is
left up to “feeling” the muscles working. Due to the tightly-interwoven structure of the musculature
of the back, it is difficult to derive an accurate “feel” for the muscle action. A great amount of training
experience along with a solid knowledge of kinesiology is usually required in order to provide for
the proper neural-impulsing into the various regions of the back.

Experience Pays Off
Experienced trainers realize that there are specific movements for specific regions (muscles) of
the back. One exercise will be utilized to accentuate the trapezius in a certain way while another
movement will accentuate the rhomboids; another will affect the serratus anterior while other
movements will emphasize the latissimus dorsi more effectively than others. The major challenge for
all trainees is to determine what exercise routine should be applied in order to provide for proper
stimulation of all of the muscles that comprise the region of the back. Many times trainees have programs
featuring four, five and even six back exercises that are essentially the same. That is, they will
all accentuate the back in a similar way.

Developing the Back Tough Road to Hoe
Because there are so many muscles in the back, and the muscles are of such magnitude of size
and strength, a back workout of even medium intensity can be very exhausting. It can become very
discouraging when the resultant effects of the effort are not shown, due to a poorly-advised exercise
selection. Undoubtedly that is why there are so few truly well-developed upper backs. The time and
effort that it takes to construct a well-developed back are well worth it if your goal is to construct the
complete physique.

Major Misconception with Regard to Hand Displacement
The handed-down adage has always been that if you want to widen your back, use a wide grip.
This is a fallacy. The wide grip actually compresses the lats inward, not stretched outward. Narrow
hand placements would encourage an expansion of the back into the always sought-after “wingspan”.
If you have ever seen someone on a posing stage attempting to hit a lat shot, notice that when they
extend the lats, the hands are held at the inner portion of the waist (some competitors even bring the
hands in front along the abdominals). This approach is taken with consideration given to the action
that the muscle (latissimus dorsi) has upon the scapula.

Hand Grips and Effects Upon The Scapula
If the muscle action forces the scapula to move away from the mid-line (vertebral column) area
of the body then the movement is deemed abduction of the scapula. If the muscle action involves
the action of bringing the scapula in toward the mid-line (vertebral column) then the movement action
is adduction. The action of adduction (bringing the scapula in towards the vertebral column), is
accomplished by using a wide pronated-grip and if the intention is to spread the lats outward (abduction
of the scapula), then a narrow pronated would be utilized. If maximum emphasis is desired for
the latissimus dorsi muscle then the parallel (semi-pronated) grip would be used. The supinated-grip
applications also involve greater accentuation of the lower region of the back while pronated-grip
applications emphasize the upper portion of the back. This is due to the fact that the pronated grip
does not allow for a natural full ROM movement application with the result being that the movement
is applied over only a portion of the range (approximately half of the full ROM) which leaves
the scapula undisturbed. The semi-pronated and supinated grips allow for a full ROM movement
applications and thus, initiate movement of the scapula. The movement of the scapula activates
(stretches) the latissimus dorsi thus creating stimulation in the muscle.
Clearly, the considerations for hand displacement, as well as hand position, dictate the accentuation
upon the various muscles of the back depending upon the resultant action upon the scapula. For
example:
- Abduction: latissimus dorsi;
- Adduction: rhomboids (major and minor);
- Elevation: levator scapulae, trapezius (upper portion);
- Depression: trapezius (lower portion).
The specific accentuation, as provided by each hand displacement and position, will be provided
with each exercise analysis.