Latissimus Dorsi and Middle Back Strengthening Exercises
Back Extension on Stability Ball
This exercise strengthens the erector spinae, a group of muscles that run down the length of the spine.
Equipment
Stability ball.
Exercise Technique
1. Kneel down with the ball in front of you.
2. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you, hip width apart, on your toes.
3. Lower your torso down with your hands behind your head. This is the starting position.
4. Contract the lower back muscles and lift your torso up forming a straight line with your hips and legs.
5. Do the desired number of repetitions.
Performance Tips
1. Inhale as you lift; exhale as you lower.
2. If you have a history of chronic back problems, consult your doctor before doing this exercise.
3. Keep shoulder relaxed and pressed away from your ears.
4. Keep your head and neck in line with your body.
5. There is no need to hyperextend the lower back when you raise your torso up.
6. To make the exercise easier, keep your hands on the ball.
Repetitions
Do 10 repetitions.
Bench One Arm Row
Equipment:
Dumbbells
Gym bench
Exercise:
- Hold a dumbbell with your right hand and rest your left knee, foot and hand on a flat bench. Keep torso almost parallel to the floor throughout the exercise.
- Contracting your muscles at the sides of your bcontractingack, pull your arm backwards until your elbow meets your waist or just a little past.
- Slowly lower your arm.
- Perform the required number of repetitions. Do the other side.
Performance tips:
- Keep your head in alignment with your spine. Avoid hanging the head down.
- Start the movement by contracting the muscles at the sides of your back and not just pulling on the dumbbell.
- There is no need to pull the arm so far backwards that your body twists sideways. Keep both shoulders facing front.
If you want your lats to get bigger - use a weight heavy enough that you can only do eight repetitions before you get tired. Rest. Do one or two more sets.
If you only want to tighten your lat muscles but do not want them bigger - use a weight light enough that allows you to do 15 repetitions before you get tired. Rest. Do one or two more sets.
Common mistakes:
- Hanging the head down or lifting the chin instead of keeping the head in line with the spine.
- Twisting the torso to the side when pulling the arm backwards.
- Using jerks and momentum to start the movement.
Bench Pullover
This exercise mainly strengthens the upper back (latissimus dorsi) but also works on the chest and shoulders. It helps improve posture.
Equipment
Gym bench and dumbbell. If you do this at home, lie on an exercise mat on the floor.
Exercise Technique
- Lie down on a bench with your legs apart and feet on the floor.
- Hold a dumbbell with both hands above your chest.
- Keeping your abdominals tight, slowly lower your arms backwards. Your elbows should be slightly bent.
- Only go back as far back as you can keep your lower back from arching and your shoulder joints comfortable.
- Slowly return the arms back to starting position.
Performance Tips
- If keeping your feet on the floor bothers your lower back, bend your knees and put your feet on the bench. If doing it on the floor, bend the knees.
- Keep the elbows close together.
- Pay attention to keeping your lower back from arching as you bring the arms backward. Also be aware of any discomfort or pain in the shoulder joints.
- Move slowly (three to four seconds to lower the weight and another three to four seconds to raise the weight).
Repetitions
10 to 15 repetitions. One to three sets.
45 Degree Bent-over Row
Firms and strengthens the muscles at the sides and middle of your back, back of the shoulders, and biceps.
Equipment
A pair of dumbbells.
Exercise Technique
1. Stand with your feet a little wider than hip-width apart.
2. Bend forward from the hips while keeping your back straight and knees slightly bent. Your upper body should be at a 45-degree angle with the floor and your arms should hang down in line with your shoulders.
3. Squeeze your shoulder blades together and maintain that position throughout the entire exercise. This is your starting position.
4. Pull the weights up by leading with your elbows until they’re by your sides.
5. Slowly lower the weight back to starting position.
6. Repeat.
Performance Tips
1. This is an advanced exercise and should only be done by individuals who have developed sufficient strength to maintain a straight spine with a natural curve in the lower back. A fair amount of flexibility is also needed in the hamstrings or back of the thighs.
2. It is very important to keep the shoulder blades squeezed together throughout the entire exercise, otherwise the back will be rounded.
3. Exhale as you pull your elbows backwards; inhale as you return to starting position.
Repetitions
Do 12 to 15 repetitions.
45 Degree Bent-Over Upright Row
Firms and strengthens the muscles at the sides of the back and the rear of the shoulders. Your lower back and leg muscles are working also.
Equipment:
A pair of dumbbells.
Exercise Technique:
1. Stand with your feet a little wider than hip-width apart.
2. Bend forward from the hips while keeping your back straight and knees slightly bent.
3. Your upper body should be at a 45-degree angle with the floor and your arms should hang down in line with your shoulders. Palms should be facing the back.
4. Squeeze your shoulder blades together and maintain that position throughout the entire exercise. This is your starting position.
5. Pull the dumbbells up until your elbows are at shoulder level or slightly below.
6. Slowly lower the weight back to starting position.
7. Repeat.
1. This is an advanced exercise and should only be done by individuals who have developed sufficient strength to maintain a straight spine with a natural curve in the lower back. A fair amount of flexibility is also needed in the hamstrings or back of the thighs.
2. It is very important to keep the shoulder blades squeezed together throughout the entire exercise, otherwise the back will be rounded.
3. Exhale as you pull the dumbbells upward; inhale as you return to starting position.
Repetitions:
Do 12 to 15 repetitions.
Isolated Scapular Retraction
Equipment:
None
Exercise:
- It can be done standing or sitting with the back straight.
- Raise the arms to shoulder level in front of you.
- Round your back as if you were trying to hug something in front of you.
- Without pulling your arms behind you, squeeze only the muscles between your shoulder blades and hold for eight slow counts. Continue to breathe.
Performance Tips:
- Do not pull your arms behind you as you squeeze the muscles in between your shoulder blades. The purpose of the exercise is to isolate and strengthen these muscles.
- Keep your abdominal muscles tight as you squeeze the muscles between your shoulder blades so that your lower back with not arch. Your back should be kept straight throughout the exercise.
Do six to eight sets of eight slow counts each.
Lateral Stretch on Stability Ball
This exercise stretches the side of the torso.
Equipment
Stability ball.
Exercise Technique
1. Start by kneeling down with the ball on your left side. Extend your right leg sideways. Slowly roll the ball to the left and lower your torso until your waist and hip are resting firmly against the ball.
2. Place your left hand on the floor. Then, carefully lower your upper body and take your right arm over your head.
3. Hold the stretch for the desired length of time.
4. To switch to the other side, place your right hand on the ball and lift your upper body. Then, place the left hand on the ball. Bend your extended right leg and roll yourself back into a kneeling position. Put the ball on your other side and repeat the instructions.
Performance Tips
1. For a more advanced version, straighten both legs (top leg in front, bottom leg behind).
2. Keep neck and shoulders relaxed.
Repetitions
Hold the stretch for ten to thirty seconds.
One-sided Seated Row with Rubber band
Strengthens the latissimus dorsi, the muscles at the sides of your upper back. Since this exercise is done using one side at a time, it also strengthens your abdominal muscles because you have to use them to stabilize your torso
Equipment:
Exercise mat and rubber band. You can buy exercise bands at sporting good stores or buy rubber bands used for slingshots or binding pipes in hardware stores or public markets. Make sure that it is at least four feet in length.
Exercise Technique:
1.Sit on the mat with your back straight, knees bent, heels on the floor, toes up and the rubber band looped around the arch of one foot. Your left hand will hold your left knee to help stabilize your torso.
2. Keep your body steady as you slowly pull your right elbow backwards by contracting the muscles at the sides of your upper back.
3. Return to the starting position.
4. Do the desired number of repetitions, then switch to the other side.
Performance tips:
1. Exhale as you pull your elbow backwards; inhale as you return to starting position.
2. Make sure there is tension in the band before you even start. Control the tension in the band as you return to the starting position. Don't allow the band to go slack at any point in the execution of the exercise.
3. Contract your abdominals to stabilize your torso. Don't allow your back to move as you pull the elbow backwards.
Repetitions:
Do eight to twelve repetitions per side. Do one to three sets.
(108kb)
Strengthens the latissimus dorsi. This muscle is found in the side of your upper back and when well-developed gives the upper body a V-shaped look
Equipment:
One pair of three to five feet long rubber bands that you can purchase at sporting good stores. You can make your own by buying rubber bands used for slingshots at a hardware store or market. You can also use surgical tubing, which you can buy at a drugstore. If you need to shorten the band for more tension, make sure to loop it loosely around your hand. Always check your rubber band for tears before using it. As you get stronger, you can use two rubber bands instead of one.
Exercise:
- Stand with your legs shoulder width apart and knees slightly bent while facing your partner. You and your partner will each be holding the opposite end of one rubber band in each hand.
- Extend your arms with the palms facing each other, elbows slightly bent and at waist level.
- Before you start the exercise, squeeze your shoulder blades together lightly. You will hold them together all throughout the exercise. Make sure you are standing enough of a distance away from your partner so there is tension in the rubber band as you hold your arms straight. This is your starting position.
- Keep your body steady as you slowly pull your arms backwards.
- Return to the starting position.
Performance Tips
- Only pull your elbows slightly past the sides of your waist.
- When returning to the starting position, continue to maintain tension in the rubber band and keep your shoulder blades squeezed together.
- Exhale as you pull your arms towards you and inhale as you return to the starting position.
- Keep your abdominal muscles tightened so you can maintain your balance.
Repetitions:
Do one set of twelve to fifteen repetitions. Rest. Do two more sets if you want to.
This exercise strengthens the muscles in the rear of your shoulders as well as your middle and lower back. Strong muscles in these areas improve your posture and can help relieve aches and pains associated with sitting at a desk for long periods.
Equipment
Stability ball or gym bench. Dumbbells are optional.
Exercise Technique
1. Lie face down on a stability ball with your legs apart. Your head and shoulders will be off the edge and your arms hanging down.
2. Squeeze your shoulders blades together and raise your arms with the palms together to shoulder level.
3. Hold the position for one or two seconds.
4. Slowly lower the arms down.
Performance Tips
1. Since these muscles tend to be weak in most people, don’t use dumbbells until you are stronger.
2. Make sure your head stays in line with your spine. Avoid bending your head down or looking up.
3. If you need help with balance, stabilize by putting your feet against a wall.
4. Exhale when you lift the arms; inhale when you lower them down.
Twelve to fifteen repetitions.
Prone Pillow Lift
This exercise strengthens the muscles behind and between your shoulders and also the muscles in your lower back. These muscles are usually weak from the bad habit of slouching forward as we sit down. strengthening these muscles will open up the chest and improve your posture.
Equipment:
A pillow and dumbbells
Exercise techniques:
- Lie face down with a pillow underneath your waist.
- Your legs should be straight behind you in a relaxed position.
- With a dumbbell in each hand, bend your elbows at shoulder level. Palms should be facing down.
- Keep your buttocks tight to maintain your position - hips on the pillow, head and neck aligned with your spine.
- Start the movement by squeezing your shoulder blades together. Your elbows should move back only slightly. Your torso should lift upward (only until your chest clears the floor) but keep your abdomen and hips against the pillow.
- Slowly return to the starting position.
Performance tips:
- Make sure the pillow is big enough for you to be able to lift your torso without having to arch your lower back.
- Keep your chin tucked in so your head remains in alignment with your spine.
- Always start the movement by squeezing the shoulder blades together instead of jerking your torso upward.
- While the exercise is meant to strengthen your lower back, please consult a physician first if you have any history of lower back pain.
Repetitions:
Use light weights (1- to 5- pound dumbbells). Do 8 to 12 repetitions.
Prone Wide Row on Stability Ball
This exercise strengthens the back of the shoulders as well as the middle back.
Equipment
Dumbbells and stability ball.
Exercise Technique
1. Kneel down with the ball in front of you.
2. Place your torso on the ball and roll forward until you have both hands on the floor. Your legs should be straight behind you on your toes.
3. Hold one dumbbell in each hand. Lift to shoulder level.
4. Slowly lower down. Do the desired number of repetitions.
Performance Tips
1. Exhale as you lift the dumbbells; inhale as you lower them down.
2. Focus on lifting the dumbbells by contracting the muscles at the back of the shoulders and between the shoulder blades.
3. Make sure elbows stay facing the side rather than facing backwards.
4. Look down at the floor and keep your neck in line with your spine.
5. Avoid lifting beyond shoulder level so there is less stress on the shoulder joint.
Repetitions
12 to 15 repetitions.
Rubber Band Pullback on Stability Ball
This exercise strengthens the muscles at the back of the shoulders and between the shoulder blades.
Equipment
Stability ball (use a chair as a substitute or do the exercise standing up) and rubber band (use imported exercise bands/tubes or substitute a four-foot long rubber band used for slingshots or tying pipes bought in the local market or hardware).
Exercise Technique
1. Sit down on the ball with your feet flat on the floor.
2. Loosely wrap the ends of the rubber band around your hands until you have the right amount of resistance or tension.
3. Start with both arms in front of you. Keep elbows slightly bent.
4. Using your right arm as the “anchor arm”, pull backwards with the left arm until your elbow is slightly past your shoulder joint.
5. Return to the starting position.
6. Do the desired number of repetitions on one side, then do the other.
Performance Tips
1. Keep your torso steady as you pull back with rubber band. Do not allow your waist to rotate.
2. Start the movement by contracting the muscles at the back of your shoulders and between your shoulder blades rather than just pulling with your hand.
3. Exhale as you pull back; inhale as you return to the starting position.
4. To increase the resistance, use two bands.
Repetitions
Do 12 to 15 repetitions.
Rubber band Pull down on Stability Ball
Strengthens the muscles at the sides of the back.
Equipment
· Stability ball (use a chair as a substitute or do the exercise standing up).
· Rubber band (use imported exercise bands/tubes or substitute a four-foot long rubber band bought in the local market or hardware).
Exercise Technique
1. Sit down on the ball with your feet flat on the floor.
2. Loosely wrap the ends of the rubber band around your hands until you have the right amount of resistance or tension.
3. Raise both arms overhead. Hold one arm steady as the “anchor arm” while you pull down with the other arm.
4. Return to the starting position.
5. Do the desired number of repetitions. Do the other side.
Performance Tips
1. Exhale as you pull downward; inhale as your bring the arm up.
2. Start the downward pulling movement by pretending that you are squeezing a small ball in between your armpit and the side of your upper body.
3. Pull your elbow downward and not sideways.
4. Keep the movement in the front of the body. Do not try to pull the rubber band behind your neck.
5. To increase the resistance, use two bands.
Repetitions
Do 12 to 15 repetitions on each side.
Pullover on Stability Ball
This exercise strengthens the lats (sides of the upper back), "core" muscles (abs, trunk, lower back), as well as the buttocks and hamstrings.
Equipment
Stability ball, dumbbells. A gym bench can be used as a substitute for the ball.
Exercise Technique
1. Start by sitting on the ball with the dumbbells held close to your chest, your arms bent (not shown).
2. Move your feet forward as you simultaneously lower your upper body until you are in a table-top position with your buttocks in line with your shoulders.
3. Take your arms overhead with the palms facing each other and dumbbells touching. This is your starting position.
4. Inhale as you bring your arms past your head. Exhale as you return to starting position.
5. Do the desired number of repetitions.
Performance tips
This is an exercise that should only be attempted by someone experienced in using a stability ball.
To protect yourself, use a ball that is anti-burst, meaning a ball that will deflate slowly if punctured and will not suddenly collapse under you.
Use a reasonable amount of weight. This exercise is not meant for very heavy weights. Emphasis is on control and challenge of the core.
Keep your buttocks contracted so hips stay level with the shoulders.
When you bring the dumbbells past your head, take care that you do not hurt your shoulders--only go as far as is comfortable for your shoulder joint. Take care also not to allow your lower back to arch. Keep your abs fairly tight to control the movement in your spine.
Repetitions
Do 12-15 repetitions, one or two sets.
Rear Deltoid with Rubber band
This strengthens the rear deltoids or muscles at the back of the shoulders as well as the middle trapezius and rhomboids or muscles in between the shoulder blades. People with rounded-shoulders or a stooped posture will benefit from this exercise.
Equipment
Chair/stool, rubber band and doorknob/post. You can purchase specially made exercise rubber bands at sporting good stores or make your own by buying rubber bands used for slingshots or pipe-tying at a hardware store or market. Always check your rubber band for tears before using it.
Exercise Technique
- If you are at the gym, loop the rubber band around the post of a strength machine. Position yourself on a stool or stand up so you are holding the rubber band with both arms at shoulder level.
- If you are at home, loop the rubberband around a house post or double loop it around a locked doorknob.
- Hold your arms slightly wider than shoulder-width with your elbows slightly bent and your shoulder blades lightly squeezed together.
- Pull your arms backwards until your elbows are slightly past the sides of your body. Do this by contracting the muscles at the back of your shoulders and between your shoulder blades.
- Return to the starting position.
Performance Tips
- When returning to the starting position, continue to maintain tension in the rubberband and keep your shoulder blades lightly squeezed together.
- Exhale as you pull your arms towards you and inhale as you return to the starting position.
- Keep your body steady throughout the exercise.
Repetitions
One set of eight to twelve repetitions. Do one to three sets if you want to.
Seated Row with Rubber Band
Strengthens the latissimus dorsi. This muscle is found in the side of your upper back and when well-developed gives the upper body a V-shaped look.
Equipment
Exercise mat and rubberband. You can purchase specially made circle-shaped exercise rubberbands at sporting good stores. Make your own by buying rubberbands used for slingshots or pipe-tying at a hardware store or market, then make a circle shape by tying a double-knot. Always check your rubberband for tears before using it
Exercise Technique
- Sit on the mat with your back straight, knees bent, heels on the floor, toes up and the rubberband looped around the arch of your feet.
- Before you start the exercise, squeeze your shoulder blades together lightly. You will hold this all throughout the exercise. Make sure there is tension in the rubberband as you hold your arms straight. This is your starting position.
- Keep your body steady as you slowly pull your arms backwards.
- Return to the starting position.
Performance Tips
- Only pull your elbows slightly past the sides of your waist.
- When returning to the starting position, continue to maintain tension in the rubberband and keep your shoulder blades squeezed together.
- Exhale as you pull your arms towards you and inhale as you return to the starting position.
Repetitions
Do one set of eight to twelve repetitions. Do One to three sets if you want to.
Standing One Arm Row
Strengthens the back of the shoulders, sides of the back, and the biceps.
Equipment:
Dumbbells
Exercise Technique:
- Stand with your left leg in front and the right leg behind.
- Hold the dumbbell in your right hand. Lean forward from the hip and support your upper body with your left hand on your left thigh.
- Lift dumbbell by drawing shoulder blade toward spine and bending elbow.
- Keep elbow close to torso.
- Slowly lower weight by straightening arm back towards floor.
- Do all repetitions on one side, then the other.
Performance Tips:
- Keep your shoulders facing forward. Avoid rotating at the waist.
- Pull in the abdominal muscles to prevent the lower back from arching or sagging as you lift the weight.
- Don’t let your head drop toward the floor. Don’t look up to avoid arching your neck.
- Lift the weight by squeezing the muscles at the side of your back and shoulders rather than pulling with your hand.
- You will also feel a stretch in the calf of the leg behind.
Repetitions:
Do 12 to 15 repetitions per side.
Standing One Arm Row with Twist
Strengthens the back of the shoulders, sides of the back, and the biceps while rotating the spine.
Equipment:
Dumbbells
Exercise Technique:
- Stand with your left leg in front and the right leg behind.
- Hold the dumbbell in your right hand. Lean forward from the hip and support your upper body with your left hand on your left thigh.
- Contract shoulder blade and pull the dumbbell backward while simultaneously rotating the spine.
- Slowly return to starting position.
- Do all repetitions on one side, then the other.
Performance Tips:
- Initiate the movement by rotating at the waist.
- Move with control to avoid jerking the spine.
- Keep your elbow close to your torso.
Repetitions:
Do 12 to 15 repetitions per side.
Straight Arm Shoulder
Extension with Rubberband
Firms and tightens muscles at the back of shoulders (rear deltoids) and sides of upper back (latissimus dorsi).
Equipment
Exercise mat and rubberband
Exercise Technique
- Sit down on the mat with knees bent, feet flexed, and rubberband hooked around the arches of your feet.
- Keep your straight arms wider than shoulder width with palms facing backwards and knuckles facing downwards.
- Pull the rubberband backwards a few inches by bringing your shoulder blades together.
- Slowly return to starting position. Do the desired number of repetitions.
- Initiate the movement by squeezing your shoulder blades together rather than just pulling on the rubberband with your hands.
- You should feel the muscles contracting in the sides of your upper back. The movement in this exercise is subtle. Don't expect to move your arms backwards with a large range of motion.
- Pay special attention to the positioning of your hands and wrists. Keep your knuckles facing the mat so that your wrist stays in a straight alignment with your forearm. If your wrist bends as you do the exercise, you will place unnecessary stress on your wrist joint.
- Watch that you don't lean forward with your head as you pull backwards with the rubberband.
Repetitions
Do 10 to 12 repetitions
Unsupported Cobra
This yoga-inspired exercise strengthens the muscles of the back and stretches the muscles of the chest and abdomen.
Equipment:
Exercise mat or yoga mat
Exercise technique:
1. Lie down on your stomach with your legs together and your arms bent, with your hands directly under your shoulder joint.
2. Keep your face an inch or two off the floor.
3. Contract the muscles in your back and lift your upper body.
4. Hold the position for the desired amount of time without pushing down on your hands.
5. Slowly lower down to the starting position.
Performance tips:
1. Lengthen your neck and press your shoulders away from your ears as you contract the back muscles and lift the upper body.
2. Do not use your arms at any time during the exercise to help lift or lower your upper body. That's why the exercise is called the "unsupported cobra."
3. Do not throw your head backwards when you lift the upper body. The head and neck should just "come along for the ride" when you contract your back muscles.
4. You can modify the exercise by keeping your legs apart instead of together. This lessens pressure on the lower back.
Repetitions:
Hold the position for three to five breaths. One breath means inhaling and exhaling. Make sure that your inhalation and exhalation are consistent in length and depth.
