Different Ways To Target Your Back Muscles

    If you do not know much on working on your back, then here is some important information you need to know. Your back muscles are the reason why your are able to stand upright, keep your spine bones together, and the reason why you can bend and twist. Exercising your back maintains strength, flexibility, and endurance, as a results allow your body to move and work with reduced risk of injury and pain.

    The main muscles that makes up the back is the trapezius muscle and latissimus dorsi muscle. Both of them work together to ensure movement in the neck, shoulder, and arms. The "Lats", are known as the broadest part of the back. These muscles make up the upper part of the back. The mid and lower back area are responsible for flexibility, bending forward, and backwards.

    For women, the curvature of the back is very sexy. The back of a woman how been showcased in many paintings throughout the centuries. Countless of women's clothing are specially made to show off the the entire back with clothing such as backless dresses and halter tops. In addition, lots of women like to add tatoos to their lower back to further accentuate their backside.

    For men, working out their back gives them "V taper" or wider back with the appearance of a smaller waist. It also works out the biceps synergistically.

    Here are some exercises you can incorporate in your workout routine to train and tone your upper and lower back.

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Pulldown: Place your hands 45 degrees wider than your shoulder width on the bar. Targets latissimus dorsi. 

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Wide-grip pulldown: Place your hands beyond your shoulder width on the bar. Targets upper latissimus and upper back.

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Reverse-grip lat pulldown: Place your hands in a reverse grip on the bar, no wider than the shoulder width. Targets lower latissimus.

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Close-grip Pulldown: Take a less than shoulder with grip on seated row/chin bar or straight bar. Arch your lower back as you bring the bar towards your chest with your arms. Trains the lats, biceps, traps, teres major, & rhomboids. 

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Seated Cable Row: Bring the seated row/chin bar towards your abdomen area arching your back. Trains Lats and mid back area. 

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Back Extensions: Secure your legs in the in front of the circular pads. Bend at the hips lowering your torso downward. Lift back in starting position squeezing your glutes at the same time. Train your lower back, glutes, & hamstrings.