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.