Your back is composed of the large latissimus dorsi muscles of your upper back, the trapezius muscles in your middle back and the long spinal erector muscles that run along your spine on your lower back. Chose at least one exercise targeting each region of the back per workout and rest for a maximum of one minute between sets, recommends David Robson, certified personal trainer and owner of Elite Physique Training Studio.
Hyperextensions
Hyperextensions use the weight of your body to strengthen your lower back, glutes and hamstrings. Lie face-down on a hyperextension bench with your ankles under the footpads. Your hips should rest against the pads so that you can still bend at the waist. Cross your arms in front of your chest and straighten your body. Keep your back flat and bend at the waist, moving your upper body forward and down as far as you can. Slowly return to the starting position. Add intensity to the motion by holding a weight in your hands.
Pull-Ups
According to professional natural bodybuilder Tony Catanzaro, pull-ups are the best exercise for adding width to the muscles on your upper and middle back. Hold a pull-up bar with your hands shoulder-width apart and your palms facing forward. Stick out your chest and lean back slightly, curving your lower back. Pull your body up until the bar touches your chest. Slowly return to the starting position.
Cobra
The cobra targets your lower back without any extra equipment. Lie face-down on the floor with your arms at your sides and your palms facing the ceiling. Lift your chest, arms and legs 3 inches off the floor while engaging your core abdominal muscles. Hold the pose and return to the starting position. Switch up the motion by extending your arms out in front of you and raising them off the floor.
Standing Dumbbell Shrug
Dumbbell shrugs work your upper and middle back while engaging your abdominal muscles as stabilizers. Hold a dumbbell in each hand and stand with your feet hip-width apart. Contract your abs, pull your shoulders back and bend your knees slightly. Keeping your arms straight, shrug your shoulders up toward your ears. Hold briefly and slowly return to the starting position. Exhale as you raise your shoulders and inhale as you lower them.
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