When we talk about your back, which muscles are we targeting? Primary muscles in the back include the:
lats, which are in the area below your armpits down the sides of your back
rhomboids, which are in the mid-upper back
traps, which run from your neck to your mid back
erector spinae, a group of muscles that run along your spine
All of the exercises in this video target a combination of these muscles.
You crack your exercise toolkit open each week on back day, you've got a seemingly endless array of movements available. If you're overwhelmed by the sheer number of row variations, or you draw a total blank when thinking of new exercises to try, consider this list your new back blueprint.
Why it's on the list: This is a total back-builder: upper back, lower back, lats, traps, spinal erectors—the whole deal. And the science backs it up. It's a staple of the best back workouts for men, but make no mistake, it's great for back workouts for women, as well.
Unlike every free-weight variation here, the classic seated row maintains constant tension throughout every inch of the movement.
Plus, many gyms have a wide range of handles that you can clip onto a seated cable row with a carabiner, giving you all manner of wide and narrow grips and different hand positions.
You'll get a greater range of motion when training unilaterally, and you'll be better able to support your lower back by placing one hand on a bench. Allowing a slight degree of rotation of the trunk has been shown to activate a greater amount of "core" musculature, as well.
Unlike T-bar rows or bent-over rows, the incline bench EZ bar is an increasingly popular movement which doesn't torch the lower back—and that's its appeal. It allows you to go as heavy as you want on a row variation, without risk of that "oops, I tweaked something" moment.
The bench also enforces strict technique, making it a favorite accessory movement for heavy lifters and anyone looking to improve their posture and build overall back muscle.
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