All About the Back Muscles

The back anatomy includes the latissimus dorsi, trapezius, erector spinae, rhomboid, and the teres significant. On this page, you’ll learn about each of these muscles, their locations, and their functional anatomy.

All About the Back Muscles

The function of the Back Muscles

There are a number of specific muscles within the back anatomy, and its important to take a quick look at all of them to see how you can target them efficiently and develop a strong back. The image below to shows all the significant back muscles (in addition to some neck muscles):.

The back anatomy includes some of the most functionally crucial and enormous muscles in the human body. Still, lots of people pay far insufficient attention to them.

The back muscles allow you to stand up directly; support and safeguard your spine; and reach, pull and extend your arms and torso.

Inadequately developed back muscles result in whatever from muscle tweaks and pulls to imbalances of the musculature to the all-too-common hunched-over appearance (the Neanderthal look). All these things can lead to long-term back pain (and persistent grumbling!). Fortunately, you’ve discovered this page to help you avoid would-be ailments.

Latissimus Dorsi (Lats).

The latissimus dorsi also called the lats or wings, is the largest and most popular of all the back muscles.
Once big enough, the lats are responsible for your body s V-taper because of their extending appearance under your underarm location and on the back of your ribs.

And as you may think, they are the back muscles most typically targeted by lifters in the gym. Nevertheless, numerous cannot give them the proper attention needed to reach their complete potential.

Your lats assist you in pulling and reaching with your arms and support your body in a range of movements and circumstances.

To target your lats, you can use a variety of popular back workouts, consisting of lat pulldowns, pull-ups, barbell bent-over rows, dumbbell one-arm rows, and deadlifts.

Trapezius (Traps).

The trapezius muscles are located between your shoulder and your neck. Considering that they extend greater than the collarbone height, they are most noticeable from the frontal view; although they actually reach all the methods to the lower back region.

The traps consist of 3 sections of muscle fibers: The lower trapezius, middle trapezius, and upper trapezius fibers.
The traps are quite a complex set of muscles. They manage the scapulae (shoulder blades), which play a role in shrugging, neck movement, head assistance, and more.

A lot of men in the gym don t pay enough focus on the traps, or they pay excessive attention to the upper traps. Nevertheless, equally and well-established trapezius muscles can highlight and excellently finish off a body and prevent shoulder and neck issues.

Shrugs, deadlifts, and power clean-up hit the upper traps the strongest. Dumbbell rear deltoid raises, cable television face pulls, barbell rows and seated rows are better at targeting the middle and lower trapezius fibers.

Erector Spinae (Back Erectors).

The erector spinae muscles, or back erectors, line your spine from the lower to the upper back.
The spinal erectors permit you to bend and extend your back in any offered instructions. They also support and safeguard your vertebrae, indicating that more powerful back erectors result in improved posture and core stabilization.

With great back training, they will supply an increase and establish to your total body strength, in addition to improving your back s thickness, or density.

Deadlifts are the very best exercise for developing these muscles. Nevertheless, given that so many gym-goers never do deadlifts, these vital muscles usually receive disproportional attention.
Although deadlifts are far superior, other workouts can hit these muscles too. Examples consist of hyperextensions, the barbell great morning in addition to the barbell squat (specifically when using heavier loads).


The rhomboid muscle. This muscle lies on the upper portion of the back anatomy, below the trapezius. They stem from the vertebrae and are inserted into the scapulae.
The rhomboid muscle is triggered as you bring and squeeze your scapula or shoulder blades back and together.
With that in mind, the very best back exercises for targeting the rhomboids group are barbell rows, seated rows, t-bar rows, one-arm rows, and pull-ups/chin-ups.

Teres Major.

The teres major is a small, yet essential muscle within the back. It is located beneath the lats and has actually adopted the nickname, The Little Lat.

As you may picture, the teres major works in conjunction with the lats. But it likewise works with the rotator cuff muscles. Its functions consist of pulling the arms downwards and rotating them inwards.

Read More: What Muscles do Lunges Work?

Straight-arm lat pulldowns and dumbbell pullovers most directly target this muscle. Nevertheless, such isolation exercise is seldom essential since you can adequately work the terest major using substances back exercises, including various pull-up and rowing motions.