Fitness Friday: Building a Strong Back

Getting a strong back is much easier than most people might think. For many gym goers, training the back is somewhat of a mystery - especially because it's not easily seen, felt or fully understood.

"When I first began working out, I really hadn't considered the importance of strengthening my back," said exerciser, client and professional Kathy Morley. "But now that I'm working my back, my overall strength has improved and the back strain I once suffered from spending too many hours in front of a computer is completely gone."

One definite way to demystify training the back starts with understanding its physical anatomy. Four simple types of exercise can actually boost muscular strength, endurance and build overall mass.

There are three primary muscles groups in the back - the trapezius muscles (also known as the traps) in the upper back, the latissimus dorsi muscles in the mid-back (the large muscles on either side of the back) and the erector spinae muscles in the lower back.

The latissimus dorsi (also known as the "lats"), lie across the midsection of the back on each side. The lats, when well-developed, give the upper body a magnificient "V" shape.

The erector spinae is a group of muscles that help extend and support the spinal column. The spinal erectors run from the base of the pelvis to almost the full length of the spine. 

"I no longer think about working just my arms and legs," Morley said. "I'm now doing full-body workouts which include training my back. Having a strong back helps me stay injury-free, gives me more energy, and makes sitting at my job far more enjoyable." 

These four exercises can help strengthen the back and vastly improve its functionality. Do two - three sets of 12-15 repetitions to build strength and increase muscular endurance. Pause at least 30 seconds in between sets. Inhale and exhale properly to avoid holding your breath during each exercise. Don't forget to stretch afterwards to help promote proper muscle recovery.

Seated Row (uses chest pad)

1. Sit upright on seat and position chest up against pad. Adjust pad to allow shoulders to stretch a bit forward. Grasp both handles using an overhand grip.

2. Lift chest slightly then pull handles back until elbows are behind back and shoulders are pulled back, squeeze shoulder blades together slightly.

3. Return slowly until arms are extended and shoulders are stretched forward.

4. Repeat.

Front Lat Pulldown (targets mid back)

1. Grab the lat pulldown bar with hands slightly wider than shoulder width with an overhand grip.

2. Sit down with arms fully extended overhead.

3. Pull the cable bar straight down in front to upper chest.

4. Return to starting position where arms and shoulders are fully extended.

5. Repeat.

 
Smith Fixed-Bar Bent-Over Row (targets entire back)

1. Bend knees slightly and bend over bar with back straight, held at a forty-five degree angle, knees slightly soft, not locked.

2. Grasp bar with wide overhand grip.

2. Release bar by carefully rotating bar back.

3. Pull bar to upper waist. Return until arms are extended and shoulders are stretched forward.

4. Repeat.

Dumbbell Shrugs (targets upper back)

1. Stand holding dumbbells close to sides (keep neck still, not turning to left or right, look straight ahead at all times to avoid neck strain).

2. Elevate shoulders as high as possible.

3. Lower slowly and repeat.

So, get started, get strong and always choose a lighter weight when first beginning any workout. You can do it Smithtown.

Catherine Dickson is a certified personal trainer and wellness coach in Smithtown.