Anatomy of the Back Muscle: Understanding Your Back Muscles

The “back” is comprised of a variety of muscles that are working in tandem to control your arms and provide stabilization to your spine.

In reality, your back muscles are active when you perform exercises on the front of your body, for example, pressing your bench.

Anatomy Of The Back Muscles

Latissimus Dorsi

Back Muscle Anatomy Latissimus Dorsi

Also known by the name of “the lats,” the dorsal latissimus muscles consist of two massive flat muscles situated on the side of the body.

The lats attach directly to the spinal column from the mid-back area to the lower back area.

They extend to the side, move up when they taper off, and then connect to the upper extremity.

The lats serve a variety of different purposes, such as:

The shoulder extends

Abduction of the shoulder

Abduction of the shoulder in the horizontal direction

Rotation of the shoulder in internal rotation

Assists with the extension and lateral extension in the lower lumbar spine.

From a cosmetic viewpoint, lats that are developed can be responsible for forming the V-taper since they are seen protruding out from the side or back of your body.

This is the reason they’re called “wings” on men whose lats stick out from their sides.

Trapezius Muscle

Back Muscle Anatomy Trapezius Muscle

The muscles of the trapezius are more commonly referred to in”the “traps.”

Traps is the muscle whose size could impact how you appear.

If the region between your shoulder and neck is flat, then you’re not going to get any attention. But, if you’ve got huge boulders in the area, You’ll be able to earn respect instantly.

The origin of the trap is at mid-back, on the spine.

It then runs all the way to the neck and then up to the skull, which connects to the external protuberance of the occipital.

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This is the reason it’s known as “the neck muscles.”

The traps extend toward the back of the body and angulate toward the shoulder, where it connects to the scapula and the clavicle.

Apart from creating a swole look, The traps are also crucial for maintaining neck health and creating an ideal posture.

They are also essential for controlling scapular posture.

They are responsible for:

The shoulders are pulled up by pulling them up.

Retracting the shoulders when scapular retraction is in progress

Establishing a solid base for the scapula.

Neck protection.

Erector Spinae

Back Muscle Anatomy Erector Spinae

Have you ever observed a lifter’s body and noticed that they have a huge canyon in the center of the back?

You’re seeing a strong set of erector spine muscles situated on the opposite side of their spine.

The erector spinal column is actually a set of 3 principal muscles that control the spine:

The iliocostalis lies in a lateral (outside) towards the longissimus and then flexes the spinal column towards its left.

The iliocostalis also extends the spine column.


Back Muscle Anatomy Longissimus

The longissimus is located between the iliocostalis and the spinal, one of all three erector muscles supporting the spine.

It can flex both the head and neck and extend the spine column.


Back Muscle Anatomy Spinalis

The spinalis is the closest to the spine of the three.

It can flex the head and neck and extend the spinal column.

The muscles of this group are located between the vertebrae.

It runs across its entire length from the hips and sacrum to the skull’s base.

Strengthening these muscles is vital to the health of your posture and spine.

Rhomboid Major And Minor

Back Muscle Anatomy Rhomboid Major And Minor

The major and minor rhomboids are two muscle groups that rest over each other and are shaped as rhomboids.

A rhomboid can be described as a parallelogram with irregular sides and different angles for those who aren’t experienced in geometry.

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The muscle’s origins are out of the lower spine, placed onto the scapula.

Although they’re tiny, they play a crucial role in controlling the scapula.

Both muscles control the scapula, push your scapula to the back of the wall and then retract the scapula.

Weak rhomboids can hinder your ability to maintain steady scapular control.

This can lead to a succession of biomechanical problems.

If your scapula isn’t properly controlled, upper extremities can’t function from a solid base, resulting in irregular movements, as well as creating joint imbalances.

Rhomboids train when you’re retracing your scapula and bracing them.

This is exactly what they do, and it would not be possible without them.

As it’s your practice to use proper technique during your pull exercises (you should be! ),

You’ll be able to strengthen your rhomboids.

It’s also recommended to mix in some mobility exercises and light exercises to increase your rhomboid’s strength and endurance.

Posterior Deltoids

Back Muscle Anatomy Posterior Deltoids

Although technically, the deltoids comprise your shoulders, they have three heads: the anterior and the Acromial (sometimes called medium or medial), and posterior.

The posterior is the most troublesome since it’s an aspect of the back (hence the term “posterior’) and works alongside the other back muscles.

The principal role of the posterior deltoid is to pull the arm back at different angles.

The best part is that you don’t have to worry about adding an exercise specifically targeting those with posterior delts.

This is because almost all back exercises involving the arms have already hit them.

Benefits Of Having A Strong Back

Anatomy Of Back Muscle

Before we can learn what we need to do to build a strong back, knowing why having a strong back can be beneficial for your well-being is essential.

Having a V-taper is indeed achieved through strengthening your back.

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A full back symbolizes strength and power in the fitness center.

But, it could actually increase your overall quality of life.

Weak back muscles cause a significant number of the common ailments we encounter today. Back pain and poor posture, and joint pain, to mention just a few.

For instance, in the present study, one woman’s ongoing elbow pain was eliminated completely after completing a workout program solely focused on strengthening her upper and middle traps.

In reality, weak necks and the lack of proper control of the scapula ( study) are among the more frequent issues that are seen.

But an unbalanced lower back causes a myriad of other problems, including general discomfort, or may cause other problems beneath the waist.

However, if there isn’t an issue after this routine for back exercise,


  • Dr. Bradley Lynch

    Dr. Bradley Lynch is a board-certified sports medicine physician with a Bachelor's degree in Biology from the University of Michigan and a medical degree from the University of California, Los Angeles (UCLA). He completed his residency training in Family Medicine at the University of California, San Diego and a fellowship in Sports Medicine at the Kerlan-Jobe Orthopedic Clinic. With over 10 years of experience in the medical field, Dr. Lynch is an expert in sports injuries, musculoskeletal ultrasound, and overall health and wellness. As an author at FitGAG, he shares his knowledge and expertise on a variety of topics, including sports injury prevention, musculoskeletal ultrasound techniques, and overall health and wellness tips. Dr. Lynch believes that a holistic approach to health and wellness is essential for optimal performance and well-being, and he strives to inspire his readers to prioritize movement, proper nutrition, and self-care. Through his articles, Dr. Lynch aims to empower his readers to achieve their fitness goals, overcome injuries, and enhance their overall quality of life.

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