Maximize Back Growth

 

There are many muscles that make up your back. Training each is critical for optimal development.
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Trapezius: The traps help to move the scapula and perform functions such as shrugging. Therefore, movements, like dumbbell and barbell shrugs, deadlifts, or farmers carries work this muscle very well.
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Levator Scapulae: Much like the Trapezius, this muscle helps to specifically elevate the scapula. Thus, movements that require you do elevate the scapula, will work the Levator Scapulae. Often times, this muscle is worked with the same movements as the Trapezius such as shrugs or upright rows.
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Latissimus Dorsi: The lats are the biggest muscle in your back and make up much of it’s musculature. The main function of the lats is adduction. This means exercises like rows, pull-ups, or lat pulldowns are great for working the lats.
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Rhomboid Major and Minor: The Rhomboids main function is scapular retraction. Therefore, full range of motion rows, banded pull-aparts, and facepulls are great movements to train this area.
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The Erector Spinae, not shown in the picture, are the main extensors of the back and are worked in movements like back extensions, deadlifts, and good mornings to a high degree. Often times, just doing deadlifts will lead to great gains in this muscle. Also, the Teres Major, not shown in the picture, are also worked to a high degree in movements like pull-ups and lat pulldowns. The Teres Minor, also not shown, can be worked in movements such as side lying dumbbell external rotations or other rotator cuff exercises which are important for shoulder health.
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If I had to pick one movement for overall back development, I would have to go with the deadlift.
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