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Rhomboids .........................................................................................

Given name:Rhomboids

Street name:None. Almost no one talks about them. (However, we did once

hear them referred to as the “rheumatoids,” a term we thought was better

suited for an octogenarian garage band.)

Whereabouts:Your rhomboidsare a small, rectangular group of muscles at the

center of your back, hidden beneath your lower trapezius (refer to Figure 12-4).

Job description:Your rhomboids pull your shoulder blades together so you

maintain good posture.

The training payoff:With strong rhomboids, you’re less likely to hunch your

shoulders forward.

Special tips:Focus on your rhomboids to avoid poor posture and potential

injury.

Our favorite exercises:Chin-up and dumbbell back delt fly

Erector spinae ....................................................................................

Given name:Erector spinae

Street name:Lower back

Whereabouts:Your erector spinaerun the entire length of your spine, but

it’s the lower third of this muscle group that you strengthen when you perform

the exercises we mention later in this section. The rest of this muscle group

gets worked when you do upper-back exercises. Figure 12-5 shows where your

erector spinae are located.

Job description:Your lower-back muscles are responsible for straightening

your spine — for example, when you stand up after tying your shoes. They

also work in tandem with your abdominals to keep your spine stable when

you move the rest of your body, like when you’re sitting in your car and you

reach around for something in the back seat.

The training payoff:About 80 percent of adult Americans experience back

pain at some point in their lives. You can prevent much of this pain by devoting

equal time to strengthening your lower back and abdominal muscles. Strong

lower-back muscles are also very important for posture. (Flexibility of the back

is also key; see Chapter 6.)

178 Part IV: Lift and Curl: Building a Stronger Bod with Weights