Your major back muscles include the erector spinae, latissimus dorsi (lats), rhomboids and trapezius (traps). These muscles function to help stabilize your spine and move your trunk and arms through various ranges of motion. With so many important responsibilities, your back muscles need work through resistance exercise. If you have a weight bench and dumbbells at home or access to them at a gym, you can perform several exercises to strengthen your back muscles.
Back Extensions
The back extension exercise strengthens your lower back muscles. These muscles function to extend your lower spine. To perform the exercise, lie face down on a bench with your upper body hanging off one end. Then extend your spine to lift your torso upward. When it is parallel to the ground, slowly lower it back down and repeat for as many repetitions as you want. You will need to have a partner secure your legs to the bench during the exercise. You can hold a weighted object against your chest for added resistance if desired.
Lying Rows
Lying rows work your middle and upper back muscles---the lats, rhomboids and traps. According to strength coach James Griffing, to perform lying rows, lie face down on a bench and hold dumbbells below your chest with your arms extended and palms facing each other. Next, pull the dumbbells upward close to your sides until your upper arms are parallel to the ground or slightly higher. Then lower the weights back down slowly and repeat for your desired number of repetitions.
Reverse Lateral Raises
Reverse lateral raises focus on your rhomboids and traps, according to the American Council on Exercise. To do the exercise, start in the same position as lying rows, but arc the dumbbells away from each other and upward, keeping your arms as straight as possible. When your arms are extended away from your body at shoulder height, slowly lower them back down and repeat. You can also perform reverse lateral raises on an inclined (head above knees) bench.
One-Arm Dumbbell Rows
One-arm dumbbell rows emphasize your lats and also strengthen your rhomboids and traps. To execute one-arm dumbbell rows, first place your right knee on the bench with your left foot on the ground. Next, bend forward so your torso is parallel to the ground, hold a dumbbell in your left hand below your shoulder, and place your right hand on the bench for support. Then repeatedly flex your left arm to pull the weight upward to your body and lower it back down. Repeat for your desired number of repetitions and again on the opposite side.
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