One Back Workout That Involves All Muscles of The Back

Perform this personalised back workout to hit every back muscle there is


The back is one of the biggest muscle groups on our bodies. So many times while working our backs, we tend to ignore many back muscles. There are many smaller muscles other than just lats and traps that you might not even know about.

Today, we give you a workout that will involve every back muscle there is. First, we will give the name of the muscle and then the corresponding exercise that you have to perform for that muscle and the sets and reps.

1. Splenius Capitis, Semispinalis Capitis & Splenius Cervices

These muscles are located in the upper part of the back near and above the traps. The Splenius Capitis and Splenius Cervicis are primary rotator muscles and extend down from the neck and head. The Semispinalis Capitis, on the other hand, is a secondary rotator cuff muscle. These three muscles are at times overstretched and also get weak because of poor posture. Desk workers especially suffer a lot with these three muscles. A postural condition which is known as ‘rounded shoulders’ is commonly observed.

Neck Rotation

The neck rotation exercise works all three of these muscles. It’s basically sort of a stretch and you can use it while warming up. Start with your head in a neutral position and then rotate your head. Keep your mouth closed and teeth together, and place your index, middle and ring fingers of your right hand on the right side of your cheek. Push on your cheek as you turn your head to one side until you feel a slight tightness. Inhale and hold this position for 10 to 15 seconds. Repeat on the other side and perform four to five rotations on each side.

2. Rhomboids (Major and Minor)

Rhomboids are also often ignored during a workout. These two muscles are located in the middle part of your upper back. They can literally change your posture and change your height in a matter of days if worked out properly.

Bat Wings

You basically have to just hold the dumbbells and pull them towards yourself while lying on a flat bench. But correct form is very important. Try to bring them fully to the top and slowly too. Perform 3 sets of 10-12 reps of this exercise.

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