Banish Ugly Back Flab: 3 Exercises!

By Raphael Calzadilla, BA, CPT, ACE, RTS1

Someone once asked for a workout that would focus on reducing her back flab and tightening her back muscles. She felt her back looked flabby and was uncomfortable with the unsightly fat that seeped through the get hundreds of requests for improving the abs, hips, butt and arms, but hardly ever get any for improving the back. This request brought a smile to my face.

When someone begins to realize the importance of the back muscles from a practical and cosmetic standpoint, they have advanced to the next level of their fitness evolution.

When properly developed, it is absolutely amazing to see the beauty and artistic perfection of the multitude of back muscles. As I always mention, the ultimate key to a beautiful back and tight body is the combination of proper nutrition that places one in a slight caloric deficit, exercise and consistency. Lifting weights twice a week and performing cardio three times a week.

All I needed to do was provide a specialty workout that she could perform twice a week along with her current program.

From a practical standpoint, building strength in the back, particularly the lower back, helps to prevent injury. How many times have you heard someone tell you they have a bad back? I hear it almost every day.

Here is a simple, yet practical understanding of the major back muscles. First I'll briefly describe each major area of the back and then I'll give you an exercise with one of our totally cool animations so you can practice on your own. The exercises focus on the major areas, but in reality, there are even more isolated areas of the back.

1. Latissimus Dorsi -- The latissimus dorsi muscles (also known as the "lats") are the largest muscles of the back. The lats are large, fan-shaped muscles. If you spread your back and touch the outer end of each side of the back, you're touching your lats. The function of the lats is to pull the arm down toward the pelvis. When properly developed, the lats will actually make your waist look smaller. Now, there's some good incentive.

Here's a great exercise for the lats:

Cable Two-Arm Lat Pulldown
Starting Position
· Extend your arms up and reach for a straight bar with an overhand grip.
· Sit tall with your knees supported under the leg pad, with the knees and hips at a 90-degree angle.
· Arms should be wider than shoulder-width apart with a slight bend in the elbows.
· Relax your shoulders and keep your chest lifted.
Movement
· Contracting the upper back muscles, pull the bar down, leading with the elbows stopping when the bar is just above your chest.
· Slowly return to the starting position stopping just short of allowing the weight stack to touch.
Key Points
· Exhale while lifting the weight.
· Inhale while returning to the starting position.
· Do not allow your upper back to round or your chest to cave in.

Other exercises that target the lats: Close Grip Pulldowns; Wide Grip Pulldowns; Chin Ups; One Arm Dumbbell Row; Seated Cable Row; Stiff Arm Cable Pushdowns.

2. Rhomboid Muscles -- The rhomboids originate on the spinal column and attach to the middle area of the scapula. They get their name from their shape. The function of the rhomboids is to assist in squeezing the shoulder blades together. When even slightly developed, the rhomboids give the back a look of utter beauty.

A great exercise for the rhomboids:

Dumbbell Bent Over Row
Starting Position
· Stand with feet shoulder-width apart and a slight bend in the knees.
· Hold a dumbbell in each hand and bend forward from the hips until the upper body is at about 45 degrees.
· Extend the arms down, keeping your shoulder blades together.
Movement
· Contracting the upper back muscles, pull the dumbbells up toward your sides stopping when your upper arm is parallel to the floor. Remember to slightly squeeze the shoulder blades together as you pull up to the contracted position.
· Slowly return to the starting position stopping just short of the arms being fully extending.
Key Points
· Exhale as you lift the weights.
· Inhale while returning to the starting position.
· If you have any discomfort or weakness in your lower back, avoid this exercise.
· Start out with light weights to make sure your lower back can tolerate this position.

Alternative exercises for the rhomboid muscles: Rear Delt Raises, Seated Cable Rows, Dumbbell One Arm Bent Over Rows.

3. The Erector Spinae -- For the most part, we're referring to the lower back when we discuss the erector spinae. The erectors are a group of muscles that support the spinal column. The functions of the erector spinae group are to extend the spine as well as provide support for it. This area is extremely important to strengthen and very seldom exercised by the majority of the population.

A great exercise for the erector spinae:

Fitball Prone Trunk Extension
Starting Position
· Lie on the ball with your knees on the floor and feet up on the toes.
· Place your fingertips gently on the sides of your head.
· Maintain a neutral spine with head and neck relaxed as a natural extension of the spine.
Movement
· Contracting the lower back muscles, raise your chest off the ball slightly.
· Slowly return to the starting position.
Key Points
· Exhale while lifting your body.
· Inhale while returning to the starting position.
· Do not hyper extend your back or overdo the range of motion.

Alternative exercises for the erector spinae: Machine Back Extensions, Dumbbell Deadlifts.

Attempt two to three sets of each exercise for 10 to 12 repetitions on two alternate days of the week and focus on precise form at all times.

Whether it's a sleeveless dress you'll be wearing, tank top or just need that extra strength to pick up your kids and groceries, then focusing on your back muscles is your ticket to success. As always, check with your doctor prior to beginning any exercise program.