There are three major muscle groups one can target when working the back: the erector spinae muscles, which help stabilize and support your spine; the latissimus dorsi, which are the most powerful pulling muscles in your body; and the trapezius, which form a rough diamond shape directly between your shoulders. According to the Mayo Clinic, a single set of 12 repetitions is enough for most exercisers, but if you're bodybuilding you may wish to do additional sets, often with fewer repetitions in each set.
Supermans
Lay prone (face down) with your body in a straight line, legs straight and arms extended overhead, thumbs facing up. Squeeze your core muscles to keep your spine straight as you lift both arms and both legs a couple of inches off the floor. Continue breathing normally--don't hold your breath--then lower your arms and legs back down to the ground. There should be no movement in your head, neck, lower back or hips throughout this exercise. Your abdominal muscles will work to keep your body stable as your erector spinae work to help lift your arms and legs.
Lat Pulldowns
Position yourself underneath a high cable pulley with a wide bar handle or a lat pulldown machine. Grasp the handle (or handles) with your palms facing forward and your hands farther than shoulder width apart. Tighten your core muscles to keep your back stable. Think of squeezing your belly button back against your spine to keep your back from arching.
Squeeze your shoulder blades down and in. Pull the handle or handles down toward the top of your chest; imagine a string coming from each side of your hips, tied to each elbow, that's pulling the elbow down toward your body. Hold for a moment just before the handle reaches your chest, then slowly release back to the starting position.
You can perform a similar, but more challenging, movement by doing pull ups; the movement and posture is the same, but instead of pulling a handle down toward your body you'll be pulling your body up to the "handle" (pull up bar). Both lat pulldowns and pull ups will target your latissimus dorsi muscles.
Wide Rows
Sit down in front of a chest-height pulley or a wide row (sometimes called a trap or trapezius row) machine. Grasp the handle or handles, palms facing down, and bring your shoulder blades down and together to stabilize your shoulders. Squeeze your abdominal muscles, too, to stabilize your spine.
Pull the handle or handles toward your chest, taking care not to lean back. If the machine you're using has a chest pad, keep your front pressed forward against this. As you pull back your elbows will naturally flare out at about shoulder height; keeping your shoulder blades back and down will help ensure that your elbows don't go too high.
Stop when your elbows are even with your shoulders. Slowly release the handle back to the starting position without releasing your abdominal contraction, keeping your shoulder blades back and down all the while.
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