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Podcast Notes: The Best Exercises for your Back

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In this episode of the Brawn Body Podcast, I discuss the best exercises for your Back!


In this episode, I reviewed:

  • Back anatomy

  • Best back exercises

  • How to program these back exercises


And more!

Below are notes about each section


Anatomy of the back (superficial to deep, proximal to distal)

  • Traps

  • Connect to skull, neck and mid-back

  • Insert on scapula and clavicle

  • Three parts (descending/upper, middle, ascending/lower)

  • Act on the scapula and shoulder girdle (SC & AC joint)

  • Rotator Cuff

  • SIT SUB

  • More of shoulder muscles, but all attach to the scapula

  • Rhomboids

  • Rhomboid major and minor

  • Attach middle back (T2-5) to the medial border of the scapula

  • Retraction!

  • Lats/Teres Major

  • The biggest muscle in the back, one of the largest in the body

  • Run from sacrum, pelvis, TL fascia and T6-12 SPs to the humerus (yep - it connects your hip and lower back to the arm!)

  • Typically a scapular attachment too*

  • ADD, EXT, IR shoulder, assist in retraction, depression and downward ROT of scapula

  • Spinal Erectors, QL, transverso spinalis group, etc

  • I consider these to be part of the “Core”

  • PT education

  • More in the “core” episode!

Best Back Exercises

  • Pullup/Chinup (ESPECIALLY with weight!)

  • Targets the lats, but activates entire back to some extent

  • Closed chain

  • Great to load

  • Lots of variety

  • Do pretty much anywhere

  • “Width”

  • Dumbbell Row/variations

  • Especially with the chest supported!

  • Target the rhomboids and middle traps

  • “Thickness”

  • TRX Rows

  • Lat Pulldown/variations

  • Cable machine version of pullups

  • Helpful if struggling to do pullups

  • I usually use as an eccentric accessory

  • Deadlift

  • Plain and simple, time tested.

  • Requires isometric contraction of all back muscles

  • HIGH weight compound, hormonal/growth benefits

Programming

  • Pull before you push

  • Grip/tense

  • Sets/reps

  • Rest periods


Information in this post is for educational purposes only, and is not intended to diagnose or treat any disease or condition. Consult your primary care provider prior to making any changes in your diet or lifestyle/exercise habits as discussed.


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