Back Exercises For Women
Womens back exercises should include more than the overused cable pull-down
, because the back muscles have different attachments in the body, and the way those muscle fibers are structured some will get stimulated through different movements. Let me give you an example of what I mean by that so you have a better understanding.
Latissimus Dorsi Muscle: There are three primary movements of this muscle and they are
-Extension of the humerus (arm) at the shoulder level,
-Adduction or pulling the arm towards your body and
-Medial rotation of the arm at the shoulder joint.
Latissimus dorsi muscle becomes more active in the pulling exercises like the cable-pull down and chin-ups, and to a lesser degree in the rowing movements like the seated cable rowing exercise.
Erector Spinae: this group of deep postural muscles works primary as extensor muscles where they bend the upper body backward. Exercises like floor skydiving and dead lifts will be a good choice to exercise the erector spinae.
Trapezius: as the name indicates this muscle has a diamond-like shape. And it is divided into three sections; upper, middle, and lower fibers, and those muscle-fiber sections have different lines of directions.
Therefore, they need different exercises to stimulate those three sections of the trapezius muscle.
Rhomboids: this muscle is divided into two; the major and minor rhomboid muscles, and they lie deep below the trapezius muscle. And performing rowing exercises with different angles (i.e., low, mid, or high angles) will work the rhomboids.
Examples Womens Back Exercises
-Tube Rowing (anchored at low point)
- Tube Rowing (anchored at mid point)
- Tube Rowing (anchored at high point )
-Pull-ups
-Chin-ups
-Skydiving
-Dead lifts
-Pull-ins
So now that you have a good idea about the complexity of the back muscles, and a deeper appreciation of the human body. I hope you include more back exercises for women in order to develop the back fully.
by: Mohamad Alodah
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