Back

Back muscle anatomy

The back is made of three major muscles, and include the semispinalis, multifidus, and rotatores. As well as stabilizing the spinal column, these muscles play an important role in proprioception and balance. In addition, these muscles facilitate the movement of the vertebral column and maintain good posture.

The best exercises for back

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Sample workouts

Exercise

Lateral pulldowns

Deadlifts

T-bar row

Seated rows

Reverse cable flies

Sets x reps for weight management

3 x 15

4 x 10

3 x 15

3 x 15

3 x 15

Sets x reps for bodybuilding

6 x 8

4 x 10

4 x 10

6 x 8

4 x 10