Back

Anatomy

The back is both a width muscle (latissimus dorsi, teres major) and a posture muscle (traps, rhomboids). Erectors stabilize the lumbar spine in hinges. Vertical pulls emphasize adduction and width; rows emphasize retraction and thickness; shrugs load upper traps.

Muscles in this region

Lats
Latissimus dorsi
Lats create back width and power arm adduction/extension. Pull-ups, pulldowns, and rows are foundations.
Teres Major
Teres major
Often called the lat’s little helper. It assists shoulder extension and adduction during heavy pulling.
Upper Traps
Descending trapezius
Upper traps elevate the scapula and build the yoke. Shrugs and loaded carries develop them.
Mid Traps
Transverse trapezius
Mid traps retract the scapulae. Rowing with a hard squeeze at the top targets this region.
Lower Traps
Ascending trapezius
Lower traps depress and upwardly rotate the scapula—critical for healthy overhead work.
Rhomboids
Rhomboid major and minor
Rhomboids retract the scapulae and support posture between the shoulder blades.
Levator Scapulae
Levator scapulae
Elevates the scapula and assists neck posture. Overactive levators often need mobility plus balanced mid-back work.
Lower Back
Erector spinae complex
Erectors extend and stabilize the lumbar spine. Hinges and back extensions build resilient strength.

Exercises in this region

How to train this region

Keep at least one vertical pull (pull-up or pulldown), one row, and one hinge in a week. Finish rows with a scapular squeeze for mid-traps and rhomboids. Face pulls and Y-raises help lower traps. Load deadlifts and back extensions only with a braced spine.