Your goals in the gym should align with how you want to look and feel. Performing compound exercises are great for burning calories, developing strength, and for whole body athleticism, but they don’t target one specific area at a time. The content ahead looks at the top 7 best isolation moves for a sculpted back and how they can benefit your program.
Why Work the Back Muscles?
Working the back isn’t just a part of a compound workout, it adds an important element to your training and functional capabilities. Back exercises are designed to add functional strength in pulling movements such as rowing and pull-ups. Also, the posterior muscles play a major role in posture, which pulls on the scapulae, neck, spine, and clavicles to offset anterior muscle tone.
When it comes to looking and feeling great, working the back muscles can offer a truly great workout that can have you on a high note for days. Let’s examine the specific back muscles to target for strength and hypertrophy.
Major Back Muscles to Target
Target these specific major posterior muscles to add strength and hypertrophy for a sculpted back.
- Latissimus Dorsi. The main function of the latissimus dorsi (Lats) is to move the arms, but it has a small role in respiration as well. It originates from the spine and attaches to the upper portion of the humerus, causing arm extension, adduction, and medial rotation.
- Trapezius. The trapezius, or traps, are another set of back muscles that help you to turn your head, maintain posture, and shrug the shoulders. Known to be superficial, the traps play a big role in your day-to-day movements and can help to give your back an athletic look.
- Rhomboids. Interestingly there are two muscles in this area; the major and minor rhomboids. These upper back muscles originate at the spine and attach to the scapulae, pulling them in a concentric motion until they are squeezed. They are vital to upper body posture and play a big role in protecting the scapulae on each side.
- Deltoid (Posterior). The posterior deltoid makes up the back part of the shoulder that helps to provide the athletic, round part of the shoulders. This muscle helps to extend the shoulder, horizontal abduction of the arm, and external rotation in conjunction with the rotator cuffs.
The Benefits of Isolation Exercises
Isolation moves are important for targeting specific spots of the body and are comparable to compound exercises. Body builders, athletes, and casual fitness enthusiasts can all benefit from isolation moves, which offer the following benefits:
- Targeting a specific muscle.
- Helps to define an area in need.
- Correct imbalances due to barbell or compound work.
The 7 Best Isolation Moves for a Sculpted Back
- Reverse Fly. The reverse fly is best performed on the pec deck and can help to isolate the rhomboids. Focus on squeezing the shoulder blades with every concentric motion to get the most from this move.
- Single Arm Rows. Dumbbells are excellent for isolating specific muscles. When performed using dumbbells, single arm rows can isolate the Lats.
- Lat Pulldowns. An important staple in the weight lifting world, the Lat pulldown is one of the 7 best isolation moves for a sculpted back. Lat pulldowns are specific to the back and can isolate the latissimus dorsi with every move. Avoid an excessive lean in the back to allow a more vertical pull for best results .
- Barbell Bent Over Rows. This is a favorite for athletes looking to perform hypertrophy training. Stack on the weight plates and target the Lats by focusing on pulling moves with every rep.
- Standing High Row. The high row is a challenging exercise that isolates the rhomboids. Typically it is performed using a cable or resistance band, but it can also be utilized with TRX straps and other similar systems.
- Shoulder Shrugs. If you are looking to isolate the traps, this is your workout. Shoulder shrugs are performed by elevating the scapulae with every concentric motion, which is specific to the traps. Avoid lifting the weights with your hands to prevent this from becoming an upward row and to isolate the trapezius.
- Renegade Rows. This version of the row isolates mostly the Lats, but works various back muscles. The renegade row is performed by holding in a push-up position with either a dumbbell or kettlebell (for advanced athletes) and pulling the weight towards the lower chest area.
Hypertrophy vs Strength Training for the Back
Selecting between hypertrophy vs strength training depends mostly on the goals that you set. If you are looking to develop big back muscles, then you will want to focus on heavier weight and fewer reps. If you want to focus on strengthening your back, consider 10 to 15 reps with every set using a weight that is challenging.
How Should I Start If I’m New to Back Workouts?
Starting with a back workout can be daunting at first. However, getting started with a weight that is manageable and learning the movement is most important.
Follow these steps to ensure your safety if you are just starting out with back workouts. Even advanced lifters can get caught up in going heavy on anterior muscles and lifts, so starting fresh with posterior chain workouts can be tough when you’re not used to them. Consider these steps:
- Start with selectorized machines to help your body adjust to the motion. Progress to free weights as you gain confidence.
- Start light and progress to heavier weight.
- Your goals will largely depend on your path, but as you get stronger in your back lifts, add weight or reps to help hit your goals.
- Focus on pulling motions utilizing your back muscles. Some movements may require squeezing the shoulder blades, or tightening the lower back during pulls, but focus on the muscle action to get the most benefits.
Wrapping It Up
It is easy to get caught up in working anterior muscles, but the posterior chain serves a valuable role in function and posture. Follow along with the 7 best isolation moves for a sculpted back above to help you to isolate and add to your workout.
Focus on your back muscles doing the work and avoid swinging the weight with your hands and arms to make this happen.
Resources
https://www.ncbi.nlm.nih.gov/books/NBK448120
https://rad.uw.edu/muscle-atlas/latissimus-dorsi
https://my.clevelandclinic.org/health/body/21563-trapezius-muscle
