Latissimus Dorsi MuscleThe back is a very large muscle group which should be trained. If the back is not trained with the same intensity and frequency as the chest muscles, muscular imbalances will occur and injury is much more prevalant. Remember that the Erector Spinae muscles are actually 'deep' muscles and aren't shown in the image.
The function of the back muscles are to 'pull' towards the body. There are many muscles that make up the 'back'.
Hypertrophy back training should always be started with a major compound exercise such as deadlifts or barbell bent over rows.
|Picture||Name of Exercise|
|Abdominal Barbell Rollouts To begin Abdominal Barbell Rollouts kneel in a pushup position with your hands shoulder width (or wider) on a barbell. With your arms almost locked out on the bar push the bar ahe...|
|Back Dumbbell Row Start the one arm dumbbell row by kneeling down on an exercise ball with the opposing arm holding onto a dumbbell. To begin slowly bring the dumbbell upwards to your chest keeping...|
|Exercise Band Back Lat Pulldowns This exercise band lat pulldown exercise can be performed by tying the elastic/exercise band around a stationary object from up close to the ceiling and then sitting on the ground ...|
|Bent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B...|
|Close Grip Pulldowns |
Using a narrow grip handle, put your knees underneath the pad, and lean back slightly. Pull the handle down smoothly until it touches the top of your chest. Now extend your arm...
|Standing Row (Elastic Band) Start by standing up straight and have the middle of the band tied to the door knob so you can still grab both ends. Now with your hands grabbing both ends extend fully while keep...|
|One Arm Row While grabbing a dumbbell in one hand, bend forward keeping your back level with the ground. Keep your non-working hand on the bench for support. Start with the weight down by yo...|
|T-Bar Rows |
Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra...
Hold the chin-up bar with palms facing forward with a wide grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets the ...
|Reverse Grip Chinups |
Hold the chin-up bar with palms facing you with a shoulder width grip. Hang from the bar (you may have to bend your knees to do so). Pull you body up until the your neck meets ...
|Lat Pulldown Using a wide bar, hold it with a wide comfortable grip, while putting your knees underneath the pad. Pull the bar down smoothly until it touches the top of your chest. Now extend...|
|Seated Row To begin the seated row take hold of the handles of your favorite bar (it could be like the one shown). Sit with your back straight while keeping your legs bent and feet against t...|
|Straight Arm Pulldowns Stand upright and grab the weight out in front of you with your arms fully extended. Lower the weight keeping your arms straight until they are just about by your side. Let the w...|
|Dumbbell Bent Over Row Stand with your knees bent and your torso at a 60 degree angle. Now with the weights fully extended in your hand bring them straight up to your chest contracting your shoulderblad...|
|Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...|
|Picture||Name of Cardiovascular Exercise|
|Squash:Squash is a great anaerobic exercise that can be played by all ages. Here are some great squash lin...|
|Yoga:Yoga isn't usually considered a cardio exercise but it does make you sweat and improves your flexibi...|
|Rowing Ergometer:This piece of equipment is an excellent back workout. However, proper form is required. ...|
|Image||Name of Pilate|
|Overhead Leg Handstand: Start by lying face up and then bring your legs up to a 45 deg angle (straight legs) now slowly brin...|
|Torso Slouch or Spine Stretch: Start by sitting up straight and having your legs far apart and arms out parallel over the ground. ...|
|Open Leg Rollover: Start by lifting your legs to ninety degrees (as shown). Now with your abs tight bring your legs be...|
Stretches and Flexibility
|Image||Name of Flexibility Exercise|
|Abdominal Lat Stretch: Start by draping yourself sideways on the ball as shown. Place the top leg forward and bottom leg b...|
|Butt and Back Stretch: Start sitting down while putting one leg over the other as shown. Now place the opposite arm (of th...|
|Back / Rhomboid Stretch: To complete this exercise complete the following:
- Cross one arm in front of your body.
|Tricep and Lat Stretch: Tricep and Deltoid stretch is completed by the following instructions:|
- Place both arms overhe...
|back muscle problem...||so my left trapezius is bigger than my left trapezius...and my right latissimus dorsi is bigger than my left one...so my questions is what kind of exercise can i do to balance this size problem...what exercise targets only one side...well thank you.....|
|Tennis injury||I think I pulled/injured my latissimus dorsi muscle (or one of them)as the pain starts in my lower back on the right side and comes under my right arm along the right ribcage. I can feel a knot in the muscle along the right ribcage. The stretch tha...|