Back muscle contains small and large muscle bundles attached to spinal and transverse processes, which support and move the entire vertebral column. Vertebrae are held in place by the different back muscle bundles but this musculature also helps to produce balance in motion and plays a significant role in the ability to move the upper and lower extremities efficiently.
In development of the back, you not only want to strengthen the muscles but for the sake of competitive performance, you also want to create cutting definition that enhances all of the possible striations in muscle that your back can produce.
Back muscles are either extrinsic or intrinsic but breakdown further into specific muscle bundles. Extrinsic muscle includes the superficial, or what you easily see, and intermediate muscle, or muscle that is right below the surface but still can be developed enough for visual appeal. Intrinsic muscle includes the deep back muscles that are capable of development but are not necessarily visible to the naked eye.
Upper Back Muscles for Development
Familiarity with the muscle groups in your upper back can help you target distinct exercises for better form and physique. The largest muscle group of the upper back includes the latissimus dorsi, also referred to as your wings. Large, well developed lats gives the appearance of a V-taper, which is exactly what you want judges to see in competitive bodybuilding. The lats are responsible for allowing the arms to extend and rotate therefore development of the lats involves extension and rotational movements that use your arms.
A hidden gem underlying the lats but still holding its own structure is the musculus infraspinatus. Its cousin teres major, also a small but significant muscle, work in conjunction to allow shoulder extension, arm rotation. Exercises for improving your lat muscles can also help these little guys to develop.
Trapezius muscles begin in the upper part of the back between the shoulders and neck, and then extend down toward the mid-back. The thick neck you might gain from doing shrugs is part of the traps but if you do not also work the extended, migrating portion of the traps you are not doing these upper back muscles justice.
Rhomboid muscles lie in the upper back but right underneath the traps. Rhomboids are intermediate and need development because they can enhance the look of your traps. Rhomboids are particularly important because they allow for the squeezing motion as you move your shoulder blades back and forth during exercise.
Training Moves to Improve Upper Back Muscles
Bent over rows or barbell rows target the lats and rhomboids, but also use the traps, teres and infraspinatus muscles during execution. Bent over rows allows for a well defined V-taper and also support gains in upper back strength. No matter if you are beginning your back development or seasoned in bodybuilding, this exercise is an essential as part of your normal regimen.
Execution: From a standing position, bend your knees slightly and hinge toward the bar or barbells on the floor. If you are using a bar, grab it with a wide, overhand grip with both hands. If you are using barbells make sure to place the barbells in a wide position before grabbing. Remain bent over and pull the weight to your upper waist, or the point in which you are at a hinge. Make sure you push your elbows as far back as possible as you lift the weight and feel the squeeze between your shoulder blades. For better definition, use low weight with high reps. To bulk, use high weight with low reps.
Bent over lateral raises work the traps more precisely and they also target shoulder attached-upper back muscles called the deltoids. Lat raises activate several underlying muscle groups, which improves your overall performance on other back exercises and for creating striations in the traps fibers.
Execution: Use cables or barbells. From standing position, bend the knees slightly. Grab your weight with each hand, arms are extended as if you are about to take flight. You can keep your elbows slightly bent or maintain full arm extension without locking elbows. This move is likened to a reverse fly but you want to emphasize full range of motion and squeeze the upper back muscles as you fully extend upward.
Push-ups, pull-ups, one-arm dumbbell rows or seated rows are additional options for improving and defining the upper back muscles. To enhance the musculature of your back incorporate at least three to five sets of two upper back focused exercises up to three times a week. Compound activity targets several muscle groups at once but isolation moves can further tweak specific areas for better definition.
Fitness guru Zoltan Bundler writes regularly on the topic of building muscle on his site http://how-to-bulk-up.com/. For a free copy of his short no fluff report "Secrets to Bulking Up Fast Without the Fat" go straight to Secrets of Bulking Up then click on the photo.
© 2011 Zoltan Bundler All Rights Reserved
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