Build a Better Back

Trying a new workout can yield solid short-term improvements in strength and size. But learning about the muscles, joints, and ligaments behind an exercise can give you greater gains for life. In this new feature, we'll be your trainer, professor, and physical therapist, providing the inside info you need about strengthening a power point — the latissimus dorsi — as well as the surrounding muscles and joints that can either help you out or hold you back.
THE SUPPORTING CASTTeres major These thick, flat muscles run from the outer edges of the scapulae, or shoulder blades, to the humeri, or upper-arm bones. They help the rotator cuffs stabilize the shoulder joints.Trapezius The long, triangular trapezius muscles have several jobs, including scapular elevation (shrugging your arms up), scapular depression (pulling the shoulder blades down), and scapular adduction (drawing the shoulder blades together).RhomboidsThe major and minor rhomboids lie beneath the traps, helping stabilize and rotate the shoulder blades.Lower back The latissimus dorsi, or lats, work with the opposing gluteus muscles to stabilize the spine and help coordinate the two halves of the body during walking, running, and throwing.YOUR POWER PLANStraight-arm PulldownThis iron-crossâ€Ãƒ‚“like exercise brings your arms through 180 degrees of motion against resistance.1. Kneel or sit at a high-pulley cable-crossover station, arms to the sides, thumbs up, one handle in each hand.2. Pull the handles down and behind your hips so they almost touch your butt. Return slowly to starting position.


Single-leg Single-arm Pulldown This exercise builds your lats while stabilizing your abs, hips, and lower back.1. Grab the pulley handle in your right hand. Raise your right leg. 2. Pull your elbow to your side, then allow the arm to straighten to the starting position. Do 12 reps, then turn and repeat with your left arm, with your left leg raised.

The Weak Point: Humerus/Scapula Bring your shoulder blades down and together before you initiate any pulldown movement and you'll automatically engage more muscle fibers.
WARM UP RIGHT These quick moves can improve your form and protect you from nasty injuries such as impingement syndrome and rotator-cuff strains and tears. Do them both to prepare for your back routine.Touchdown This dynamic stretch increases flexibility in your lats, teres major, and scapular muscles. 1. Stand with your arms at your sides. Keep your arms straight and your abs and glutes tight. 2. Raise your arms in front of you in an arc until they're behind your head and slightly out to the sides. Perform 15 to 20 reps as part of your dynamic warmup.

Scapular Pushup This strengthens your scapular muscles, rhomboids, and middle trapezius.1. Put your hands directly under your shoulders on a Swiss ball. 2. With arms slightly bent, pinch your shoulder blades together for 2 seconds, then push them apart and pause. Do 12 to 15 reps.

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