Having a strong back gives you the strength to perform everyday pulling motions, and it counterbalances the characteristically tight chest muscles that develop when you work at a desk or table all day long. Your latissimus dorsi and trapezius are the major movers for most back exercises, but a number of other smaller muscles, including the teres major, rhomboids and rear deltoids, help out with compound back exercises.
Bent-over Cable Row
The bent-over cable row works every major muscle in your back, including your trapezius, latissimus dorsi and rhomboids.. Your teres major, rear deltoid, brachialis and brachioradialis are also involved.
Attach a D-handle to a low cable pulley. Take a normal stride back from the pulley. Step your right leg back to assume a split stance, grasp the D-handle in your right handle, and lean forward slightly from the waist. Support your torso with your left hand on your left thigh if necessary. Pull the handle back in a standard row motion; think of starting a lawn mower, but make sure to keep the motion smooth and under control. Your elbow should stay close to your body throughout the movement.
Row Weight Machine
The row weight machine works the same muscles as the bent-over cable row: latissimus dorsi, trapezius, rhomboids, teres major, rear deltoid, brachialias and brachialis. The row machine usually offers at least two grip options. The narrow or palms-in grip emphasizes the latissimus dorsi. The wide or palms-down grip emphasizes the trapezius.
To use the row weight machine, sit down with your chest facing the vertical padding. Grasp the appropriate handles and pull them back toward you, keeping your chest in contact with the padding throughout the entire range of motion. If you use the narrow handles, keep your elbows tucked close to your body. If you use the wide handles, let your elbows naturally flare out to the side.
Stationary Rower
If you're looking for a change of pace, the stationary rower--also known as a rowing ergometer or rowing machine--offers a good back workout. Like the row variations described above, it works every major muscle in your back, along with your shoulders and arms. Unlike the other exercises, the stationary rower works your erector spinae and gives you a good leg workout, too.
To use a stationary rower correctly, grasp the handle in an overhand grip and scoot the seat forward until your legs are bent at a 90-degree angle, arms extended past your knees. In quick succession, drive the seat back with your legs, lean back slightly from the hips while keeping your torso straight, and pull both hands forcefully in to belly button level. Reverse the sequence of motions to return to the starting position.
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