That's a lot of muscles, and a lot of movements.
To contain their development-and to have healthy shoulders-be very aware of your form. Few women train their upper traps because these muscles tend to take over any upper-body movement anyway. Trapezius: upper, mid, and lower. The major function of the traps is to elevate, retract, and depress the scapula.
Erector spinae: Although these muscles are largely located below other muscles, the spinal erectors are still important! They run the entire length of the back, straighten and rotate the spine, and when defined, they catch the eye and reinforce the appearance of a smaller waist. To perform a pull-up, grasp a pull-up bar with an overhand grip, hands slightly wider than shoulder-width apart. They're major players in shoulder extension-when the arm moves behind the body-as well as shoulder abduction and external rotation. Pull-ups build serious lat and back muscles, widening your upper body in a muscular fashion, which can contribute to a tapered waist while also boosting your calorie burn. Posterior deltoid: You may hit your delts on shoulder day, but they also get worked by several row variations during back training. They are also important for your posture. Rhomboid: major and minor. These muscles contribute to scapular retraction (the squeezing of the shoulder blades together), and scapular downward rotation. Teres minor and infraspinatus: These two small muscles are part of the rotator cuff, and both help extend, rotate, and abduct the shoulder. Teres major: The teres major assists with most of what the lats do and is also one of the very pretty "bubbly" muscles of the upper back. It's also the most important muscle for back size and width. Latissimus dorsi: This big back muscle contributes significantly to shoulder adduction (pulling down a straight arm), extension (pulling back a straight arm), and transverse extension (moving the elbow laterally away from the chest).
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