CESP Training Methods - Engaging Back Muscles

When training the back muscles, correct shoulder position is critical in order to fully engage the latissimus dorsi and rhomboids, two of the primary working muscles. Slightly elevating the sternum (chest) and retracting/depressing the shoulder will recruit a complete contraction from the major back muscles. The biceps and forearm muscles are secondary muscles for the pull and should remain engaged but may become overstrained during repetition because of poor shoulder position. As mentioned previously, slight sternum elevation and shoulder retraction/depression is ideal for maximum lat and rhomboid muscle contraction.

The picture above demonstrates a poor posture and correct posture finish for the seated row exercise. Notice the adjustment in the shoulder position and the upright posture.

Master this major, upper body adjustment to bring awareness to your posture and develop the back muscles. Call Ryan to get assitance learning how to properly engage all of the back muscles using fitness movements and progressions to practice at home.