Back Muscle Movements

What are the Back Muscles?

Back muscles are categorized into two distinct groups: superficial and deep. The superficial back muscles are located in the cervicodorsal region. Located just beneath the skin, the superficial back muscles can be classified as follows:

• trapezius muscle
• M. serratus posterior superior
• M. latissimus dorsi
• M.serratus posterior inferior
• M.levatur scapulae
• Rhomboid major
• Rhomboid minor

The deep back muscles are another muscle group located in the back. They are located further inward than the superficial back muscles and continue along the spinal axis. They help maintain an upright torso and enable movement. Located in the spinal cord and interacting with the spinal nerves, they play a role in maintaining movement patterns in the body. The deep back muscles are as follows ^[1] :

• M. spinotransversus
• M. inter transversalis
• M. sacrospinalis
• M. interspinalis
• M.transversospinalis

What is the Function of the Back Muscle?

Back muscles play a crucial role in bodily movement and coordination. Their functions in the body can be listed as follows:

• It connects the head region of the body to the spine. It connects the head and body.
• It helps the body stand upright. It creates body posture. It helps coordinate movements of the head and spine.
• It is effective in moving the upper body and arms.
• It helps move the scapula.
• It allows the protection and coordination of the spine, spinal cord and nerves.
• It provides resistance and strengthening to the back upper body and skeletal part of the body.

Considering the functions of the back muscle in the body, strengthening and enhancing this muscle group through exercise is crucial for physical health. Back muscle exercises are particularly important in reducing back pain.

How to Build Back Muscle?

Back muscle strength can be built with the right training program and exercise movements. This requires exercising with the right training volume (daily and weekly set periods), performing effective exercises for the back muscle, and applying a load based on the individual’s fitness level. A gradual increase in loading should be implemented, especially for individuals with low fitness levels, from the start. For individuals with a high fitness level who exercise regularly, a moderate acceleration can be preferred. It can also be beneficial to seek the help of a qualified sports trainer. A training program, back muscle exercise types, and sets can be determined based on the individual’s form and fitness level, with the help of a qualified sports trainer. For this, you can seek the help of a qualified sports trainer ^[2] .

How to Strengthen Back Muscles?

Strengthening the back muscles is achieved through regular exercise and repetition. It’s essential to plan exercises appropriately based on an individual’s fitness level, implement back muscle movements that target the entire back, not just one specific area, and follow the program regularly. Furthermore, it’s crucial to practice the right exercises for back muscle strengthening. You can perform various back muscle exercises, such as back extensions , assisted pull-ups, bent-over raises, elastic band reverse flyes, assisted narrow chin-ups, and barbell rows, during strengthening and resistance training. You can strengthen your back muscles as follows:

• First, you should determine the exercises you will use in your back strengthening training program.
• The repetition, duration and rest interval of the exercises to be performed within the scope of the program should be determined.
• You can either follow the program with a trainer or on your own, depending on your fitness level.
• Generally, exercising the back muscles 2 days a week is sufficient to strengthen or develop them.
• After training, a rest period of at least 24-36 hours should be allowed.

Sample Back Strengthening Training Program

When creating a back-strengthening training program, you need to determine the types of exercises to be performed. You can use back extensions, assisted pull-ups, bent-over-y raises, elastic band reverse flyes, assisted narrow chin-ups, and barbell rows ^[3] .

Back Extension

To perform a back extension, lie face down on the floor. Place your hands on your head and keep your feet steady. In this position, lift your torso off the floor and then lower it. You can perform this exercise for 60 seconds. Do 3 sets of 5 repetitions of the back extension.

Assisted Pull Up

This is a common exercise for strengthening the back muscles. This exercise activates the biceps in addition to the back muscles. It works the arm, back, and shoulder muscles. Assisted pull-ups are  a move that can be performed if you’re working out in a gym. The amount of weight you need to use on the machine is determined. After determining the weight on the machine, grasp the bar with your palm. Your shoulders should be at a wide angle while holding the bar. Then, place your knee on the support band and extend your arms, raising your body to chin level. Assisted pull-ups are exercises you can perform using your own weight, using a machine, to strengthen your back muscles and build strength. You can perform this exercise in 2 sets of 4 repetitions.

How to Develop Back Muscles?

Choosing the right exercises and performing them regularly is important for developing back muscles. To develop back muscles, you can follow these steps:

• First, the back muscle development movements that can be applied in training should be determined.
• Next, the number of sets and repetitions for each exercise should be determined. Set intervals, duration, and repetitions are determined based on the individual’s fitness level.
• If the back muscle program is to be applied for development; T-bar row, power shrug, deadlift, one arm dumbbell row, pull up, bent over barbell row exercises can be applied.
• Back muscle exercises can be performed twice a week for development. A minimum of 24 to 36 hours of rest should be allowed after each workout.

Sample Back Development Training Program

You can follow this back muscle-building training program with a professional trainer or on your own. The program includes deadlifts and T-bar rows.

Deadlift

Deadlifts are among the most popular back muscle exercises in training programs. To perform the deadlift, place a weight you can handle on the barbell, depending on your fitness level. Then, position yourself upright in front of the barbell with your body facing outwards. Grasp the barbell with your hands at shoulder height, keeping your knees straight and your feet pointed outwards. Then, bend your knees, keep your torso upright, and stand up with the barbell. Hold for 1-2 seconds with the barbell, then bend your knees and lower the barbell to the floor. You can perform the deadlift as a single set, performing 2 or 3 repetitions.

T Bar Row

The T-bar row is a back muscle-building exercise. Athletes should first place the desired amount of weight on a straight bar. Then, with feet facing forward and shoulder-width apart, bend your knees slightly, and lean forward 45 degrees. Then, grasp the bar with both hands and, while controlling your breath, pull it toward your abdomen. Hold this position for 1 to 2 seconds before releasing the bar to the floor. This exercise can be performed for 2 sets of 3 repetitions.  The T-bar row is a frequently used back muscle-building exercise for women .

You can correct your body posture and support the musculoskeletal system by doing back muscle exercises, strengthening and development movements correctly and regularly according to your condition.