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:
Best back exercises
How to program these back exercises
Below are notes about each section
Anatomy of the back (superficial to deep, proximal to distal)
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)
More of shoulder muscles, but all attach to the scapula
Rhomboid major and minor
Attach middle back (T2-5) to the medial border of the scapula
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”
More in the “core” episode!
Best Back Exercises
Pullup/Chinup (ESPECIALLY with weight!)
Targets the lats, but activates entire back to some extent
Great to load
Lots of variety
Do pretty much anywhere
Especially with the chest supported!
Target the rhomboids and middle traps
Cable machine version of pullups
Helpful if struggling to do pullups
I usually use as an eccentric accessory
Plain and simple, time tested.
Requires isometric contraction of all back muscles
HIGH weight compound, hormonal/growth benefits
Pull before you push
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.