Latissimus Dorsi Muscle

Hello and welcome back to my site. In this article, we are going to be talking about the Latissimus Dorsi Muscle (back muscles). The importance of the back muscles. The role they play in our everyday lives.  The anatomy of the back muscles and of course how I build my back. Then we will learn about the best exercises to incorporate into your workout routine for your back muscles. The back muscles have always played a vital role in our overall development. Having a strong muscular back says a lot about a person. It takes time, and dedication to build and develop back muscles. It is such a huge part of the body, and when developed looks amazing. Definitely an eye-opener. For sure Men will envy you and woman will want you.

Anatomy of the Back Muscles

The muscles of the back can be made into three groups, they are the superficial, intermediate and intrinsic.

  • Superficial – Associated with movements of the shoulder.
  • Intermediate – Associated with movements of the thoracic cage.
  • Deep – associated with movements of the vertabral column.

The deep muscles are described as intrinsic muscles. The superficial and intermediate muscles do not develop in the back and are known as extrinsic muscles. The deep muscles of the back are well developed and together spread from the sacrum to the base of the skull. They are associated with the movements of the vertebral column and control of posture.


The superficial muscles are also known as the spinotransversales. The group consists of two muscles – splenius capitis and splenius cervicis. They are both associated with movements of the head and neck. They are located on the posterolateral aspect of the neck, covering the deeper neck muscles.

  • Splenius Capitis – Turn head to the same side
  • Splenius Curvicis – Turn head to the same side

The Spenius Capitis and Splenius Curvicis as one extend the head and neck.




There are three intermediate intrinsic back muscles – the iliocostalis, longissimus and spinalis. Together these muscles form a column, known as the erector spinae. The erector spinae is situated posterolaterally to spinal column, between the vertebral spinous processes and the costal angle of the ribs.All three muscles can be subdivided by their remarkable attachments (into lumborum, thoracic, cervicis and capitis). They also all have a common tendinous origin, which arises from the Lumbar and lower thoracic vertebrae, Posterior aspect of iliac crest, sacrum and, Sacroiliac and supraspinous ligaments.

  • Iliocostalis  Operates unilaterally to laterally flex the vertebral column.
  • Longissimus – Operates unilaterally to laterally flex the vertebral column.
  • Spinalis – Operates unilaterally to laterally flex the vertebral column.

They all work bilaterally to extend the vertebral column and head.


The deep intrinsic muscles are located below the erector spinae. They are a group of short muscles, associated with the transverse and spinous processes of the vertebral column. There are three major muscles, the semispinalis, multifidus and rotatores.

  • Semispinalis –  Extends and contralaterally turns the head and vertebral column. 
  • Multifidus – Stablizes the vertebral column
  • Rotatores – Stablizes the vertebral column, and has a proprioceptive function.


Minor Deep Intrinsic Muscles

  • Interspinales – Spans between adjacent spinous processes.
  • Intertranversari – Spans between adjacent transverse processes.
  • Levatores Costarum – Originates from the transverse processes, and attaches to the rib immediately below. responsible for raising the ribs.

Role of The Back Muscles

The back muscles are used for absolutely everything you do regardless. Whether it’s movement, flexing, twisting, lifting, bending, pulling or stabilization etc. The back muscles are always being utilized.
Soft tissues around the spine also play a key role in the health of the back. …Three types of back muscles that help spinal function are the:

Extensor muscles – Attached to the back of the spine, these muscles allow us to stand and lift objects. They include the large muscles in the lower back (erector spinae), which help hold up the spine, and muscles.

Flexor muscles –  Attached to the front of the spine, these muscles include the abdominal muscles. They allow us to flex, bend forward, lift and arch the lower back. When the abdominal muscles are weak, the muscles that allow us to bend at the hip get tighter, increasing the curve at the lower back.

Oblique muscles – These are attached to the sides of the spine. They help us rotate the spine and maintain proper posture.

Muscles can cause back pain when:
The facet joints or other bony parts of the spine become injured or inflamed, which can cause the large muscles of the back to contract involuntarily (spasm).Chronic stress can cause the muscles to tighten up, using up energy that is needed to hold the spine upright. Tight muscles in the back of the thighs can cause changes in the position of the pelvis, affecting spine movement.

Exercises for The Back Muscles

There are many exercises specifically designed for the strengthening back muscles and building back muscles.They help to strengthen your spine and neck. Improve your posture and core strength. As well as target and help develop the Latissimus Dorsi Muscle (back muscles). Here is a list of back exercises that I use and find exceedingly effective.

  • Deadlift
  • Pullup – with and without weights, use different hand spacing
  • Dumbbell Romanian Deadlift
  • Incline Dumbbell Row
  • Chin up
  • Trap-Bar Deadlift
  • Alternating Dumbbell Row
  • Inverted Row
  • Swiss Ball Leg Curl
  • BurpessLying Lateral Raise
  • Back Extension
  • Hang CleanSeated Cabñe Row
  • Bentover Reverse Flye
  • Aquaman
  • Superman
  • Squat
  • Bent over Row to Neck
  • Barbell Deadlift
  • Bent-over Barbell Deadlift
  • Standing T-Bar Row
  • Reverse-Grip Smith Machine Row
  • Close-Grip and Wide-Grip Pull-Down
  • Single-Arm Dumbbell Row
  • Decline Bench Dumbbell Pull-Over
  • Single-Arm Smith Machine Row
  • Lat Machine Exercises

Please exercise caution when performing any of the above workouts, to avoid pulled back muscles, lower back muscles spasm, upper back muscles spasms and or tears etc. Proper form and focus will assist you in avoiding back injuries.

Also note the above exercises do hit the biceps and the traps to a degree.

How I Did It

I develop my back with by consistency, dedication and hours of training. Whatever you do in life requires time, sacrifice, passion and drive coupled with action. I worked on developing my back three(3) days a week. Three different exercises each session with reps to failure, every other week. In between weeks, I would either work on Rep targeting, Strength ( 6-8 reps), Mass (8-12 reps) or Definition (12-15 reps), Pyramid sets, Super setting, Giant sets, Partial setting,  21s, Forced reps, Drop sets, Rest-Pause sets, Negative sets or Strip sets. To push your body to grow, you must shock it, by doing different workouts and implementing different bodybuilding techniques as noted. By following this routine, you will achieve the results you want. Also, don’t forget to take your protein before, and after a workout.


First of all, thanks again for reading my article. As you can see, how vast the muscles of the back are. The uses associated and the corresponding relationship to the biceps, triceps, shoulders and just about every muscle on your body. Ex. Deadlift targets the whole body. When developed, the back is definitely a sight for sore eyes. If you recall a clip from the movie Twins, where Danny devito makes an analogy to Arnold Schwarzenegger back muscles. Take a look here An awesome movie of my childhood Idol. Still and always. So with that being said. Honestly, it takes a lot of work to get a well developed back, but it will happen, and you will love it. Especially the attention. Just remember that hard work, persistence, sacrifice, passion, drive and action, will bring success. There is no other way around it. So here is to a better version of you and an amazing journey that lies ahead of you…Have fun and God bless.





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