10 - Best Back Workout Exercises For Building Muscle

1. Barbell Deadlift

2. Bent-Over Barbell Row

3. Wide-Grip Pull-Up

4. Standing T-Bar Row

5. Wide-Grip Seated Cable Row

6. Reverse-Grip Smith Machine Row

        

7. Close-Grip Pull-Down

8. Single-Arm Dumbbell Row

9. Bench Dumbbell Pull-Over

10. Single-Arm Smith Machine Row

Back Anatomy

Trapezius

The trapezius is a broad, flat and triangular muscle. The muscles on each side form a trapezoid shape. It is the most superficial of all the back muscles.

• Attachments: Originates from the skull, ligamentum nuchae and the spinous processes of C7-T12. The fibres attach to the clavicle, acromion and the scapula spine.

• Innervation: Motor innervation is from the accessory nerve. It also receives proprioceptor fibres from C3 and C4 spinal nerves.

• Actions: The upper fibres of the trapezius elevates the scapula and rotates it during abduction of the arm. The middle fibres retract the scapula and the lower fibres pull the scapula inferiorly. 

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  Latissimus Dorsi

  The latissimus dorsi originates from the lower part of the back, where it covers a wide area.

  • Attachments: Has a broad origin – arising from the spinous processes of T6-T12, thoracolumbar fascia, iliac crest, and the inferior three ribs. The fibres converge into a tendon that attaches to the intertubercular sulcus of the humerus.
  • Innervation: Thoracodorsal nerve.
• Actions: Extends, adducts and medially rotates the upper limb.
• Levator Scapulae

• The levator scapulae is a small strap-like muscle. It begins in the neck, and descends to attach to the scapula.

  • Attachments: Originates from the transverse processes of the C1-C4 vertebrae and attaches to the medial border of the scapula.

  • Innervation: Dorsal scapular nerve.

  • Actions: Elevates the scapula. 
  • Rhomboids
  • There are two rhomboid muscles – major and minor. The rhomboid minor is situated superiorly to the major.
  • Rhomboid Major
  • Attachments: Originates from the spinous processes of T2-T5 vertebrae. Attaches to the medial border of the scapula, between the scapula spine and inferior angle.
  • Innervation: Dorsal scapular nerve.
  • Actions: Retracts and rotates the scapula.
  • Rhomboid Minor
  • Attachments: Originates from the spinous processes of C7-T1 vertebrae. Attaches to the medial border of the scapula, at the level of the spine of scapula.
  • Innervation: Dorsal scapular nerve.
  • Actions: Retracts and rotates the scapula.
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