According to Home-Workout-Routine, “Back training is probably the most important component of upper body development, considering this area accounts for the most muscle mass in the upper body.”
If you take a look at its anatomy, you’ll find our back has four significant muscles. The Latissimus Dorsi (LATS) is the powerful triangular-shaped muscle that covers most of your back. The Trapezius is another large muscle that runs from the area of your neck to the middle part of your back. The Rhomboids is the smaller muscles that are located deeper and between the Latissimus Dorsi and the Trapezius. Lastly, the Teres Major the smaller muscles located above the Latissimus Dorsi
Listed below are some of the best exercises you can do at home. It’s easy and all you need to have is your Latpull Machine and Hanging bars. Just a quick reminder: When training your back, “it is best to get yourself a good pair of workout gloves to help you maintain your grip and to ease the tension on your hands.”
LAT PULLDOWN: “This movement mainly targets the upper and central areas of the Latissimus Dorsi as well as the lower part of the Trapezius, the Rhomboids, and the Biceps.”
BACK LAT PULLDOWNS: “This exercise mainly works the lateral and lower fibers of the Latissimus Dorsi”
CLOSE-GRIP LAT PULLDOWNS:“This variation mainly works the central fibers of the Latissimus Dorsi and the Teres Major.”
UNDERHAND LAT PULLDOWNS: “This exercise focuses the effort on the Latissimus Dorsi, lower section of the Trapezius, Rhomboids, as well as the Biceps.”
SEATED ROWS: “The Latissimus Dorsi is the main muscle used in this movement. The exercise also develops the Trapezius, Rhomboids, Teres Major, Posterior Deltoid, and Biceps.”
CHINUPS:“This movement contracts the Latissimus Dorsi (mainly its lateral fibers), Teres Major, Lower Part of the Trapezius, Rhomboids, Biceps, and, to a lesser extent, the Pectoralis Major (chest).”
REVERSE CHINUPS: “Strengthens the Latissimus Dorsi and Teres Major, also the Biceps.”
And the most popular of all and “works almost all of the major muscles in the body to some degree, especially useful for developing the trapezius, spinal muscles, quadriceps, and glutes.” – the DEADLIFTS
Photos courtesy of: Home-Workout-Routine
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