Back muscles

The back muscles are not a single unit, but a complex network of muscles that extends from the neck to the pelvis. The central part is formed by the intrinsic (autochthonous) back muscles, primarily the erector spinae. These muscles are responsible for straightening and stabilizing the spine, an essential function for healthy posture and movement control in everyday life and sports.

This system is complemented by the extrinsic (allochthonous) back muscles, including the latissimus dorsi (large back muscle) and the trapezius. While the latissimus primarily covers the lower back and sides, the trapezius stabilizes the neck and upper back area. These extrinsic muscles allow movements such as lifting, lowering, and rotating the shoulders and arms.

Those who train their back muscles specifically benefit in two ways: strength and stability increase, while simultaneously reducing the risk of back pain, postural problems, and muscular imbalances. Exercises such as rowing or deadlifts activate the entire back. In combination with balanced training of the abdominal and core muscles, the core is strengthened holistically.

The back is also considered part of the Big 5 training, which is the focus of our MIKE5 training program, ensuring strong and functional development.