Back muscles anatomy and workout

Back muscles anatomy and workout & anatomy.

Back muscles

Back muscles are the biggest muscle group in human body. Most of the people want a wide and thick back but don’t know the right way to create it. So here we are with a 12 week fully customized Back muscles workout program.
Back muscles includes latissimus dorsi, trapezius, erector spinae, rhombozedius a teres major as the maimuscles.

By developing these back muscles you can achieve more stability and ensure more safety to your spine and keep it safe from spinal injuries. Weak back muscles can lead to long term back pain and also increase the chances of injuries.

Latissimus dorsi. (Lats)

The latissimus dorsi, mostly known as the “lats” or “wings,” are the largest and most famous and demanded of all the back muscles.
It is very important to train these muscles as they are responsible for your upper body’s width and the so demanded V’ taper or cobra back.

The lats help in many functions of the body. Some of the main functions are pulling and moving your hands forward. The lats are very much trained by people’s but many of them still lack having wide and big muscular lats.

Lats can be targeted by various exercises. Some of them are pull ups, pat pull down, close grip lat pull down. Variations of various rows can also help in developing the lats muscles.


Trapezius most commonly known as traps are the muscles located below the neck . They are visible both from front and back.

Some train them with shoulders . But in our shoulder workout we only trained upper lats, as the trapezius are a long muscle they end at the medial back . So we will train lower trapezius with our back workout.

Traps are little complex muscles. They include upper traps, middle and the lower traps and in our back workout we will mainly target middle and lower traps. As many of the gym goers mostly target upper traps and ignore the other two muscles which results in a poor back.

Traps help in functioning of the shoulder blades. Which includes movements as shrugs, movements of neck and support to the head.

Lower or middle traps can make majorly be targeted with exercises such as dead lifts, back shrugs, cleans,cable face pulls, bent over barbell rows and seated cable rows.

Spinal erectors.

Spinal erectors are the muscles which is often know as lower back but they actually are on extend to the whole back. As  the name suggests they help in maintaining an erect posture . They’re function is to make you extend your back in any direction you want such as bending down or backwards.

These muscles protect the spine and give you ore strength . These muscles can be targeted mainly by dead lifts as the whole pressure is on the lower back. Developed spinal erector muscles make the back look thick and increase the density of the back.
Exercises as heavy squats good morning also helps in development of these muscles.


Rhombozedius or rhomboids are located in the upper back of human body. They are the muscles next or underneath the traps.

These muscles help in the functions or movements such as raising the shoulders and squeezing the back muscles. So these can be targeted with the exercises as seated rows, bent over barbell rows, pull-ups and chin-ups.

Teres major.

Teres major also known as the little lats are the small muscles located below outer lats. These muscles are small but very important . Their function is very important. They help in pulling the arms downward and moving the arms inward and also supports the rotator cuff located in the shoulders.

Underdevelopment of these muscles often lead to bad body posture and smaller width of the upper back or lats.

These muscles can be targeted by various exercises. Some of them are lat pull downs,bent over rows, seated rows , close grip pull downs. The best of all is dumbbell pullovers they specifically target these muscles.

Workout Overview.

The workout uses the principle of arnold schwarzenneger of shocking the muscles. In the workout you will shock the muscles by performing different exercises and different rep and set ranges every week. This will definitely shock the muscles and force them to grow stronger and bigger.

The workout includes different number of exercises every week.In the workout the rep ranges are 8-15. So you have to go as heavy as you can. The workout also includes number of super sets and drop sets. The main key is to keep the intensity high throughout the workout and achieve doing more exercises in less time.

Week 1.

1.Pull ups 12 reps and 4 sets.

2.Chin ups 12 reps and 3 set.

3.Wide grip pull down 10 reps 3 sets super set with

4.Close grip lat pull down 10 reps and 3 sets.

5.One hand dumbbell row 15 reps and 3 sets.

6.Bent over rows 12 reps and 4 sets.

7.Corner row (last set drop ) 15 reps and 3 sets.

8.Seated ‘V’ grip rows 15 reps and 3 sets.

9.Dead lifts 8 reps and 5 sets.

Week 2.

1.Lat pull down 12 reps and 5 sets.

2.V grip pull down 15 reps 3 sets.

3.Cable pull over 15 reps and 3 sets .

4.Machine one hand row 15 reps and 3 sets.

5.Bent over dumbbell rows 15 reps and 3 sets.

6.Rope pull down 15 reps and 3 sets.

7.Corner row 8 reps and 5 sets.

Week 3 .

1.Dead lifts 8 reps and 5 sets.

2.Bent over barbell rows 12 reps and 4 sets.

3.Both hand machine rows 15 reps and 3 sets.

4.Seated rod cable rows 15 reps and 3 sets.

5.Cable rope pull over 15 reps 3 sets.

6.Close grip pull down 15 reps and 3 sets.

7.Lat pull down 15 reps and 3 sets.

8.Dead lifts 8 reps and 4 sets.

Combine these weekly exercises for 12 weeks and you will probably see increase in mass and definition in your back muscles.
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