Your back contains multiple muscles. Going from bottom to top, you have the erector spinae, latissimus dorsi, rhomboids and trapezius, which also forms the top of your shoulders. The best back mass building exercises are ones that target each one of these specific areas. To ensure you get a maximum amount of muscle recruitment, you should do compound exercises. These exercises target more than one area at a time.
Upright Rows
Upright rows target the trapezius and upper lats. Stand with your feet shoulder-width apart while holding a barbell in front of your thighs. Your hands should be 8 to 10 inches apart and your palms should be facing you. Keeping your core tight and back straight, raise the bar up to neck height, pause and slowly lower. Repeat for 10 to 12 reps. When doing upright rows, keep your upper arms above your forearms.
Pull-ups
Pull-ups are exercises that target your lats, rhomboids, and traps. Grasp the pull-up bar with an overhand, slightly wider than shoulder-width grip. In a controlled motion, pull yourself up until your chest is level with the bar. Slowly lower yourself down and repeat for 10 to 12 reps. When doing pull-ups, do not sway your upper body back and forth.
Pullovers
Pullovers are performed with a barbell and they build mass on your upper lats. Place your shoulders flat on a bench while holding a barbell straight above you with a shoulder-width grip. Your knees should be bent, your feet should be flat on the ground and your body should form a "T" with the bench at this point. After bending your elbows slightly, lower the bar down behind your head and toward the ground in an arcing motion. Once you feel a strong contraction in your upper lats, return the bar to the starting point and repeat 10 to 12 times.
Bent-over Rows
Bent-over rows are performed with a barbell and they target your middle lats and rhomboids. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with a shoulder-width grip. Slightly bend your knees and hips and let the bar hang straight down toward the floor. In a controlled motion, raise the bar up to your stomach, pinch your shoulder blades together and lower it back down. Repeat for 10 to 12 reps.
Deadlifts
Deadlifts are compound exercises that target your middle to lower back region. Place a weighted barbell on the floor and stand behind it with your feet shoulder-width apart. After bending your knees and hips, grasp the bar with a shoulder-width grip, lift it off the floor and come to a standing position. Once you have paused for a second, slowly lower the bar to the starting position and repeat for 10 to 12 reps.
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