Back muscles

The back muscles are not a single unit but a complex network of muscles extending from the neck to the pelvis. The most central part is the local (autochthonous) back muscles, especially the erector spinae muscle. It is responsible for straightening and stabilizing the spine – an essential function for healthy posture and movement control in everyday life as well as in sports. This system is complemented by the migrated (allochthonous) back muscles, including the latissimus dorsi muscle (large back muscle) and the trapezius muscle (trapezius muscle).

While the latissimus mainly covers the lower back and flanks, the trapezius muscle stabilizes the neck and upper back area. These allochthonous muscles enable, among other things, the lifting, lowering, and rotating of the shoulders and arms.

Those who specifically train their back muscles benefit doubly: Strength and stability increase, and at the same time, the risk of back pain, postural damage, and muscular imbalances is counteracted. Exercises like rowing or deadlifts that activate the entire backside are particularly effective. Combined with balanced training of the abdominal muscles the core muscles are holistically strengthened.

The back is also heavily trained as part of a Big-5 training, which is the focus of our MIKE5 training concept .