When it comes to the back, there are four major groupings of muscles that need to be worked to give it a sculpted appearance. The latissimus dorsi is the largest muscle, which gives the back a "V" shape, the rhomboids are between the shoulder blades, the trapezius is at the top and the erector spinae run down the length of the vertebra, ending in the lower back. Exercises can be done with free weights, body weight and machines.
Reverse Grip Pulldowns
Reverse grip pulldowns work your upper lats, rhomboids and biceps and they are performed on a lat pulldown machine. Attach a straight bar to the pulley, sit on the seat and adjust the padded support so it is tight on your thighs. After reaching up and grabbing the bar with an underhand, shoulder-width grip, lean back slightly and pull the bar to your chest. As you do this, keep your upper arms tight against your sides and squeeze your shoulder blades together. Return the bar to the starting point and repeat for 10 to 12 repetitions.
Shrugs
Shrugs isolate the trapezius, which starts at the top of the back and flares out over the top of the shoulders. Stand with your feet shoulder-width apart while holding dumbbells at your sides with your palms facing in. Steadily lift the weights straight up by elevating your shoulders. After squeezing your traps for a second, lower and repeat 10 to 12 times.
Bent-Over Rows
Bent-over rows work the middle lats, rhomboids and biceps. Stand with your feet shoulder-width apart while holding a barbell in front of your thighs with an overhand, shoulder-width grip. Keeping your knees slightly bent, bend forward at the waist until your back is slightly higher than parallel to the floor and the bar is hanging straight down. Steadily lift the bar to your stomach, squeeze your shoulder blades together and lower it back down. Repeat for 10 to 12 repetitions.
Straight Arm Pulldowns
Straight arm pulldowns work your upper lats and serratus anterior which is found on the upper ribcage. Attach a straight bar to a high setting on a cable machine. While facing the weight stack, grab the bar with a shoulder-width, overhand grip. Keeping your arms straight, push the bar to your thighs, slowly raise it up to chest height and repeat 10 to 12 times.
Back Bridges
Back bridges target your lower back muscles and they are performed on an exercise ball. Lie face-up on the ball with your head and shoulders resting comfortably on top, knees bent and feet flat on the floor. You should have a straight line from your shoulders to your knees at this point and your arms should be crossed over your chest. Slowly lower your hips toward the floor until your butt is about 12 inches off the floor and push your hips back to the starting point. Repeat for 10 to 12 repetitions.
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