October 29, 2023 3 min read
Free weights are an essential part of any well-rounded fitness routine. They are a great way to build strength and size in your back muscles. When used correctly, free weights can be a great tool for helping you develop an impressive set of lats, traps, and more. In this article, we will discuss how to properly use free weights for back training.Shop The Collection: Weighted Vests
Before you begin using free weights for back training, it is essential to understand the anatomy of the back muscles. The back muscles include the latissimus dorsi (or “lats”), trapezius, rhomboids, teres major and minor, spinal erectors, and the levator scapulae.Shop The Gear: CAP Barbell Adjustable Weighted Vest, from $81.99 USD
The lats are the largest muscles in the back and are responsible for pulling the arms inward and down towards the body. This muscle group is targeted when doing exercises such as pull-ups or rows. The trapezius is responsible for stabilizing the shoulder blades and is targeted with exercises such as shrugs or upright rows. The rhomboids, teres major and minor, and levator scapulae are all smaller muscles that help stabilize the shoulder blades and are targeted with exercises such as bent-over lateral raises or face pulls.Shop The Collection: Pull Up Bars
Finally, the spinal erectors are the muscles that run along the spine and help to keep the spine straight and stable. These muscles are targeted with exercises such as deadlifts, good mornings, and hyperextensions.
There are many different types of free weights available for back training. The most common type is the barbell. Barbells come in various sizes and weights, ranging from light to heavy. Barbells are great for compound movements such as squats, deadlifts, and overhead presses, but they can also be used for isolated exercises such as bent-over rows and seated cable rows.
Dumbbells are another popular type of free weight. Dumbbells can be used for similar exercises as barbells, but they allow for greater range of motion and can be easier to control. Additionally, dumbbells are often more comfortable to grip than barbells, making them a great choice for those who have hand or wrist issues.
Finally, kettlebells offer a unique form of resistance training. Kettlebells are designed to be swung and thrown, which helps to increase strength, power, and stability. Kettlebells can also be used for traditional weight lifting exercises such as rows, presses, and squats.
Once you understand the anatomy of the back muscles and the different types of free weights available, you can begin to focus on specific exercises. The following are some of the best exercises for targeting the back muscles:
It is important to use proper form when performing any exercise. Not only will this help to prevent injury, but it will also ensure that you are targeting the correct muscles. When performing any of the exercises listed above, make sure to keep your back flat and your core engaged throughout the entire movement. Additionally, be sure to keep your elbows close to your body and avoid any jerky or uncontrolled movements.
When it comes to weight selection, it is important to start light and gradually increase the weight as you become more comfortable and confident with the movement. It is also important to note that the amount of weight you select should be based on your current strength level and not necessarily what someone else is doing.
To get the most out of your back training session, there are a few tips and tricks that you should keep in mind. First, make sure to warm up before each workout. This will help to prepare your body for the exercises and reduce the risk of injury.
Second, focus on slow and controlled movements. This will help to ensure that you are targeting the correct muscles and engaging your core. Finally, be sure to vary your exercises and rep ranges. This will help to keep your workouts fresh and challenging.
Free weights are a great tool for building strength and size in your back muscles. By understanding the anatomy of the back muscles and the different types of free weights available, you can begin to incorporate these exercises into your workouts. Additionally, by using proper form and adhering to the tips and tricks mentioned above, you can get the most out of your back training sessions.