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Functional Anatomy- Back Exercises

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Chin Ups
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MUSCLES WORKED- Brachioradialis, Biceps Brachii, Brachialis, Teres Major, Rhomboid, Trapezius (Lower), Latissimus Dorsi, Rhomboid Major.

Direction-
-Hang from a fixed bar with a wide overhand grip
-Inhale and pull the chest up to the level of the bar
-Exhale at the end of the movement
-Return to the original position with a controlled decent and repeat.

NOTE: This exercise takes a lot of strength and is great for developing the latissimus dorsi and teres major and due to the contraction of shoulder blades the rhomboids and middle/lower trapezius.

Variations:
-Stick out your chest so that bar touches chin when going up.
-Increase the intensity by wearing a weight belt
-If elbows are kept inwards towards body, the movement contracts the lateral fibers of the latissimus dorsi and develops back width
-If you bring the elbows back but keep the chest out, you work the upper and central fibers of the latissimus dorsi which adds to the bulk of the back.

NOTE: TO AVOID tendinitis of the distal tendon of the bicep brachii, keep elbows slightly bent.
MUSCLES WORKED
-Teres Major
-Latissimus Dorsi
-Brachialis
-Biceps Brachii

Directions:
-Hang from a bar with an underhand grip, hands shoulder-width apart
-Inhale and push out chest as you raise chin to the bar
-Exhale at the end of the movement

-This movement develops the latissimus dorsi and teres major and is associated with the intense work of the biceps brachii and brachialis, Therefore it could be included in an arm workout.
-The exercise also contracts the middle and lower portions of the trapezius, rhomboids and the pectorals.
-Because this exercise requires a lot of strength, a high pulley can make it easier.
Active Muscles:
-Deltoid
-Quadriceps
-Biceps Femoris

Directions:
-Stand with your legs slightly apart
-Lean forward with the chest. With the arm extended grasp a stable support.
-Place the palm of the other hand higher on the support. With an arm extended apply an increasingly powerful push against the machine while at the same time pulling with the other arm.

NOTE:
-To accentuate the stretch of the latissimus dorsi and teres major, rotate the chest while trying to slowly raise the other shoulder.
-When done regularly, this stretch helps prevent tearing of the latissimus dorsi and teres major which can occur during execution of heavyweight pulls at high pulley or at fixed bar.
Active Muscles:
-Biceps Brachii
-Brachialis
-Teres Major
-Latissimus Dorsi

Directions:
-Sit facing the machine with the legs positioned under the pads, gripping the bar with a wide overhand grip. Inhale and pull the bar down to the sternal notch while puffing out the chest and pulling the elbows back. Exhale at the end of the movement

NOTES:
-This exercise is primarily aimed at developing the bulk of the back. It works the upper and central fibers of the latissimus dorsi. The middle and lower portions of the trapezius, rhomboids, and biceps brachii, brachialis and to a lesser extent pectorals.
-The teres major gets its name from its circular transverse section.
Active Muscles:
-Brachioradilis
-Trapezius (lower)
-Teres Major
-Latissimus Dorsi
-Brachialis
-Rhomboid
-Biceps Brachii

Directions:
-Sit facing the machine with the legs positioned under the pads. Grasp the bar with a wide overhand grip
-Inhale and pull the bar down to the back of the neck, bringing the elbows alongside the body.
-Exhale at the end of the movement.

Notes:
-This exercise develops the width of the back. It works the latissimus dorsi, the teres major, the forearm flexors, brachialis, rhomboids, and lower portion of the trapezius.
-The rhomboids and trapezius come into play when the shoulder blades are pulled together.
-This exercise helps beginners develop enough strength to move on to chin-ups.