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           Truly Huge Fitness Tips
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     Fitness Tips For For 8/31/2011

How To Workout Your Back Muscles

By Dan Przyojski author of MuscleBuilder Rx
see MuscleBuilder Rx BodyBuilding Course

Learn the proper way to train your back muscles 

Your Back Muscles

The first thing that you must know is that your back is made up of
three major muscle groups. 

#1 The latissimus dorsi is located on each side of your back and 
helps you extend, rotate, and pull your arms toward your body. Very
large and very important.

#2 The erector spinae (lower back) is made up of three muscles that
run the length of your back from your neck to your fanny. Very 
important also as this is the region of the back that most people 
injure or call lower back pain! The erector spinae is involved in 
flexion and extension of the upper body, as well as rotation.

#3 The rhomboids (major and minor) are between the shoulder blades 
and aid in rotation, elevation and retraction of the shoulder blades.
These are also known as your 'posture' muscles. If these muscles are
not exercised often enough the person will develop bad posture and 
a feeling of stress in the upper back region.

Why Do You Want To Work Your Back?

Because people do not visibly see their back like they do their chest
and stomach they tend to neglect this group of muscles. The back 
muscles are involved in just about every activity you do each day,  
from simply getting out of bed to heavy lifting or pulling. It's 
important that the back muscles are strong enough to handle all that
work. Strength training your back muscles has an extra perk as it 
will also add muscle mass to your upper body, this will make your
waist look smaller. Kind of like a two for one advantage exercise.

When Should You Train Your Back?

Like all muscles in your body, you can perform back exercises up to
three non-consecutive days a week. If you're lifting heavy weights, 
(enough that you can only complete three to eight repetitions) you'll
need three or more days of rest before you perform the exercise 
again. If this is the case, you might only work your back once or 
twice a week. If you're goal is endurance and strength, stick with 
three sets of 12-16 repetitions and at least two days of rest before 
you perform the exercises again.

What Exercises Should You Do?

Most back exercises involve some type of rowing motion such as the 
seated row, dumbbell row and rear barbell row. Other popular 
exercises include Pull-ups (my favorite), lat pulldowns and back 
extension. Choose a mixture of different exercises to target your 
back from a variety of directions and make sure you vary your routine
every 6-8 weeks to avoid plateaus or over use on one exercise. 

Also don't forget or neglect your other parts. You have to work the 
entire body if you want complete health. 

Check out the MuscleBuilder Rx BodyBuilding Course

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How To Workout Your Back Muscles

Neither nor the authors of this publication assume any liability for the information contained herein. The Information contained herein reflects only the opinion of the author and is in no way to be considered medical advice. Specific medical advice should be obtained from a licensed health care practitioner. Consult your physician before you begin any nutrition, exercise, or dietary supplement program.

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