Back training

Introduction

The back muscles should not be missing in a good training program for muscle building. Besides a supporting effect on arm and leg movements, a healthy back is especially important for a good posture and an upright gait. Back problems are considered the number one widespread disease in Germany and should therefore not be underestimated.

With a targeted muscle-building training for the back, you reduce the risk of injury to the vertebrae and intervertebral discs, protect yourself from bad posture and alleviate any complaints. Before starting back training, any problems should always be discussed with a doctor. Back training involves training the back muscles with different objectives.

For example, the deep long back extensor (M. errector spinae) prevents the back from “tilting forward” when bending the upper body while standing. This muscle is most pronounced in the area of the lumbar spine and becomes narrower and weaker as it moves upwards along the spine. Targeted back training of this muscle group is especially recommended for complaints in the lumbar spine area.

Another large muscle in the back is the broad back muscle (M. latissimus dorsi). This muscle is responsible for pulling against the body from “above the front” (latissimus pulling/climbing) during back training. The rhomboid muscle (rhomboid muscle) and the transverse trapezius muscle (trapezius muscle) take over the function of pulling the weight from the front towards the body (rowing).

These muscles are located in the area of the thoracic spine. When training the back, almost no muscle is trained in isolation. Other muscles always have a supporting function.

When training the back, a distinction is therefore always made between a target muscle and the supporting muscles. For health reasons, back training should always be considered in conjunction with abdominal muscle training. Straight abdominal muscle and deep long back extensor form trunk flexors and trunk extensors. They are therefore, similar to biceps and triceps, agonist and antagonist. Dysbalances in the trunk muscles often cause back pain.