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When it comes to back anatomy, there are several key muscles that are targeted during back exercises. One important muscle group is the erector spinae, which runs along the spine and helps to ...
BUILDING A BALANCED physique is all about the back.The exercises you'll include in your routine to target these posterior muscles (which include your rear delts, rhomboids, traps, and lats) are ...
Learn to design a back and biceps workout routine and what you need to know about super-efficient muscle sessions—plus beginner and advanced workout plans.
The deadlift is a very effective compound exercise for strengthening the lower back, but also exercises many other major muscle groups, including quads, hamstrings and abdominals. It is a challenging exercise, as poor form or execution can cause serious injury. [8]
A back extension is an exercise that works the lower back as well as the mid and upper back, specifically the erector spinae muscles. There are two erector spinae, one on either side of the spine, that run along its length. These are formed of three smaller muscles – spinalis, longissimus, and iliocostalis. [1]
Starting out by lifting lower weights to build endurance in the lower back as well as the upper pulling muscles. Upper back muscles often have a lot of slow-twitch fibers so bent-over rows can respond better than some exercises that use muscles with a higher ratio of fast-twitch fibers. Doing the exercise with a slow tempo and avoiding jerking.