CLASSIC BACK WORKOUT
Video
Description
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CLASSIC BACK WORKOUT:
-SUPERSET-
BARBELL ROW
5X15,12,12,10,10
DUMBBELL LAT PULL OVER
5 X 10
75-90 SECS REST
INCLINE DUMBBELL ROW
5X 15,15,12,12,10
60-75 SECS REST
-SUPERSET-
WIDE GRIP PULL DOWN
4X 12,12,10,10
LAT PRESS DOWN PAUSE REPS
4X 5
60-75 SECS REST
FLOOR SEATED HIGH CABLE ROWS
3 X 12,12,10
1 DROP SET 10/5
60-75 SECS REST
The muscles of the back can be divided into three groups – superficial, intermediate and deep:
Superficial – associated with movements of the shoulder.
Intermediate – associated with movements of the thoracic cage.
Deep – associated with movements of the vertebral column.
The deep muscles develop embryologically in the back, and are thus described as intrinsic muscles. The superficial and intermediate muscles do not develop in the back, and are classified as extrinsic muscles.
This article is about the anatomy of the superficial back muscles – their attachments, innervations and functions.
The superficial back muscles are situated underneath the skin and superficial fascia. They originate from the vertebral column and attach to the bones of the shoulder – the clavicle, scapula and humerus. All these muscles are therefore associated with movements of the upper limb.
The muscles in this group are the trapezius, latissimus dorsi, levator scapulae and the rhomboids. The trapezius and the latissimus dorsi lie the most superficially, with the trapezius covering the rhomboids and levator scapulae.
