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Back Resistance Exercises ... Developing the Lats, Erectors and Trapezius!
Back Resistance training! At "TEAM U" we cannot begin to say enough about the importance of the these muscles, but we'll give it our best try. The Lats, Erectors and Trapezius, in particular. If you have ever had pain in any of these areas at any time in your life YOU will be able to appreciate what we are saying. As a matter of interest, if you do even just a cursury check of some of the major health issues facing society in America today, you will find that, according to most state and national health statistics, the number of back injury cases is HUGE!
Sadly, many of these injuries were probably preventable to some extent. By including several simple exercise techniques, like the ones outlined below, you can improve your overall health and help to prevent yourself from becoming an injury statistic.
We'll be focusing on three areas in this section. While many exercises benefit the surrounding muscles groups simultaneously, the Lats, Erectors and Trapezius are our primary focus.
The exercises are broken down into three sections or types, each with a different focus: Resistance, Elasticity and Aerobics. Visit each link on the TEAM U site to view all three areas of focus. Try each in their simplistic form, and then increase difficulty as you improve your form and technique. Remember ... HAVE FUN!
Resistance Exercises:
Dumbbell or Barbell Rows
Dumbbell Reverse Flyes
Safety Note: With all three of these, do not allow your muscles to over-extend. Don't let your weight(s) go too low as this can sometimes cause you to lower/sag your muscles, causingbad form and undue stress. Throughout each rep cycle be sure that your butt is slightly lowered into a position that is similar to preparing to sit into a chair. This lowering of the butt allows you to avoid BAD back stress, and helps to isolate the muscles to more easily be targeted at a lower stress level. Your knees must be slightly bent, not locked stick straight. Also, do not lock your elbows at any time during your reps. Remember to flow through your number of reps with smooth action, taking time to go up and especially down with purpose, don't just hurry through the routine.
For both the Dumbbell Rows and Reverse Flyes, the dumbbells are easy to use, versatile and allow for rotation of the bars to a position that is easier for folks that experience difficulty with the standard position. Dumbbells do however require that each arm be independently able to hold and balance them, and since no motion is fixed from one arm to the other, the uniformity of motion becomes an important issue that requires continual monitoring.
Dumbbell Rows: To start, select a pair of the appropriate weight dumbbells and then stand in an upright position. Now, bend forward to about a 45 degree angle ,and as mentioned earlier, into that "like sitting" position. Start with the dumbbells in each hand, with elbows bent and the weights at a height that is equal to or just lower than your knees. Lifting with back muscles, pull your elbows up so that they are just past your back at the top position. Make sure to keep your elbows near to your sides, not out too far away from your body. Finish the rep by lowering your weights to the starting position level. You should feel the lats,erectors,and trapezius muscles handling the workload throughout the routine.
The barbell is easy to use and, because it is a single fixed bar, does not require completely independent arm and motion movement. You may have a dominant arm that is stronger, which is normal. That arm will help to lead and guide the other during the reps. However, you still need to be careful not to allow too much differance to the dominant arm. Work the weaker arm to make it stronger! If the exercise is tough on the wrists or shoulders try switching to a different bar, such as a curling bar.
Barbell Rows: To start, select the appropriate weight and load it on to your barbell, and then stand in an upright position. Now, as mentioned earlier, bend forward to about a 45 degree angle and into that "like sitting" position, with the barbell in both hands, elbows bent and the weights at a height that is equal to just above your bent knees. Lifting with back muscles, pull your elbows up so that they are just past your back at the top position. The bar does not necessarily need to touch your chest. Make sure to keep your elbows near to your sides, not out too far away from your body. Finish the rep by lowering your barbell to the starting position level. You should feel the lats,erectors,and trapezius muscles handling the workload throughout the routine.
Dumbbell Reverse Flyes: To start, select a pair of the appropriate weight dumbbells and then from a standing or sitting position, bend forward to about a 45 degree angle. (Remember the "like sitting" position discussed earlier on this page, if you are standing.) allow the weights to loosely hang at your sides. Rotate the dumbbells with your wrists as needed to avoid wrist, elbow or shoulder stress. With a slight bend in your elbows slowly lift the weights out and up to a point equal to the height of your shoulders, then slowly allow the weights to return back to the starting position. Focus on lifting with the back muscles, not you arm muscles. This takes a fair degree of focus, as your initial reaction may be to try to "strong arm" your way through this technique. Don't.
Return from "Back Resistance" to "Resistance" Main
To "Elasticity" Exercises
To "Aerobic" Exercises
Back to "Team U Fitness Training Home"
Please read the "TEAM U Fitness Training" Disclaimer!
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