![]() ![]() Deadlifts work your spinal erectors in conjunction with your quads, glutes, traps, and other muscles. ✷ Do deadlifts at least every other back workout. It is true that your lower back is stimulated during virtually any standing exercise, but to maximize the size and strength of your lower erector set you need to give this area some isolation time. That’s because the most common problem here is not missing the target, it’s failing to even try to hit it. One area not mentioned in our preceding rundown is spinal erectors. (For more on these unique trap exercises see: Traps Workout: Ultimate Guide.) BACK WORKOUT MISTAKE: LOWER BACK NEGLECT ![]() You can also target the lower traps specifically with the 45-degree shrug, Y-raise, and reverse shrug. Face-pulls will also target this area (along with the rear deltoids). Using a Smith machine or a low cable while seated instead of a barbell can make balancing easier when rowing to your chest. ✷ To hit your MIDDLE, UPPER BACK muscles, especially the rhomboids and lower and middle trapezius, do wide-grip rows pulled to your chest. Olympia Chris Bumstead contracting one-arm low cable rows. Two good exercises are the underhand, shoulder-width pulldown and one-arm low cable row, both with maximum ranges of motion at contractions. ✷ The key to LOWER LATS activation is keeping your elbows close to your sides and pulling them as far back as possible. ![]() In that same survey of scientific tests, the barbell row ranked #2 with two kinds of dumbbell rows tied for #4. ✷ For LAT THICKNESS, focus on free-weight rows: barbell, T-bar, and (one- or two-arm) dumbbell. The pullup ranked #1 and the pulldown was #3 in our scientific survey of the Best Back Exercises. ✷ For LAT WIDTH, focus on pullups and pulldowns with a grip wider than shoulder width. We explain how to best target four different back areas. Many believe you simply need to pull your hands to the area you want to stimulate: low for lower lats, high for upper lats, etc., but it’s not so easy to hit the targets. BACK WORKOUT MISTAKE: MISSING THE TARGETīecause your back is such a vast and complicated muscle group there is much confusion about how to best train various areas. We examine the most frequent back blunders and lay out easy-to-follow solutions for getting your back on course. A lot of things can go wrong, but we’ve simplified the list to the top five. So it’s little wonder so many weight-trainers earn failing grades for training it. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of muscles big and small spread from your butt to your neck, your back is your most complex body part. ![]()
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