The trapezius is a diamond-shaped muscle ranging from mid-neck to mid-back. Commonly referred to as the neck ridge muscle, the only part visible from the front provides aesthetic linking from the shoulders to the neck.
This muscle is commonly worked with the shrug motion (the 'I don't know' gesture). Its size and function is designed for endurance, and it should be worked in weighted-sets of 25 or more repetitions.
The Teres Muscle Group
The Teres are located over the shoulder blades, and together with the rhomboids they are responsible for the 'back bumps' of well-developed individuals. Muscles included in this group are the teres major and teres minor, and they are utilized by pulling the elbow from the front of the body to the same vertical plane on the exterior side of the body (the motion used when rowing a boat or pulling a shopping cart).
Fittingly, these muscles are typically worked with bend-over rows. This exercise is done from a standing position where the torso is bent forward at the hips, and a weight is lifted in an outward motion from the 'down-arm' position until the elbows reach the horizontal plane of the back.
The rhomboids can essentially be worked with the same motion, as their function is to squeeze the shoulder blades together. They are often worked in combination with the latissimus dorsi as well.
Latissimus Dorsi Exercises
The latissimus dorsi (nicknamed wings or lats), are among the largest muscles in the body. Along with the shoulders, development of this muscle is responsible for the strongly sought v-taper of body-builders. Working this muscle alone, because of its size, will lead to dramatic visual changes and fat-loss (it is still recommended that other muscles are exercised).
Lats are utilized with palm-out chin-ups, though they can be indirectly worked with any pull- or push-down motion of the elbows. The width of the grip used during a chin-up directly relates to the width of the developed muscle – when the palms are close to each other on the bar during movement, depth will be added to the back, and when they are far apart the width of the muscle is increased.
Erector Spinae Workouts
Erector spinae are located directly one either side of the spinal chord, and are most visible in the lower back. They can be worked by practicing proper posture, as well as with reverse leg lifts.
Reverse leg-lifts are performed by laying on the stomach and raising the legs off of the ground. These muscles acts in part as a core stabilizer, and specifically working them is not always necessary (but doing so may help to fix back problems and relieve soreness).
Proper protein intake is a large factor in back development. Adequate protein intake as well as possible supplementation can boost performance and growth potential.
