Back muscle exercise with dead lift, lat pull down and seated cable row for a complete back muscle development.

Back muscle exercise for these muscle groups e.g. trapezius, latissimi dorsi, spinal erectors, respond very well to resistance training and home exercise equipment like dead lift is by far the best lift as a power lifter for competitive bodybuilders. Others being lat pull down and seated cable row. Back muscle exercise which in our daily life aid in lifting and pulling.

1. Trapezius – the triangular muscle that extends from your neck to your shoulder and mid back.
    
2. Latissimi dorsi – the largest muscle of your upper body, extending from your armpits along both sides of the small of your back.
    
3. Spinal erectors – several muscles along the lower back that protect your nerves and as their name implies, help keep your back straight.

Dead Lift

• In this back muscle exercise, you will wear a lifting belt and stand with your feet at shoulder width apart and with your shins lightly touching the barbell. Use an over/under grip with your hands on the outside of your legs. Keep your butt down, your back flat, and your head up. Pull the weight up your thighs until you are upright with your shoulders back. Lower the weight rather quickly but under control.

Lat Pull Down

• Lat pull down form of back muscle exercise is a very effective exercise for developing the upper latissimus dorsi. Use both the wide grip and narrow grip variants of the lat pull down for full muscle development. The typical lat pull down uses a wide grip but however, the narrow grip pull down stimulate other portions of the latissimus and other secondary muscles.

Seated Cable Row

• Beware that the bent over barbell row can cause many back problems and as such, it would be better do the cable row. Both the neutral grip and pronated grip variant of this back muscle exercise involve the middle and lower latissimus dorsi and teres major.

Generally, do 3 sets of 8 reps for all the back muscle exercise and for complete back development it would be the following:

• Dead-lift: pyramid up from 50% to 80% one complete range of motion (RM)
• Seated Cable Rows: pyramid up from 50% to 80% one complete range of motion (RM)
• Lat Pull-downs: pyramid up from 50% to 80% one complete range of motion (RM)

IMPORTANT note for back muscle exercise:

• Breathing: Don’t hold your breath during execution to prevent blood pressure spiking. Breathe out on the exertion as you pass the most difficult point in the lift, commonly about halfway up.
   
• Range of Motion (RM): Always strive for a complete RM, but going too far can damage the structural integrity of the joints and please stay within the boundaries.
   
• Upright rows can be a problem exercise for people with shoulder problems so proceed cautiously.
  

Page topic – back muscle exercise

Other muscle groups exercise / workout:

[Abdominal Exercise] [Biceps Workout]
[Chest Exercise] [Leg Muscle Exercise] [Shoulder Exercise]