A "V" shaped, chiseled back is a coveted feature that all bodybuilders have in common. The way they get this type of definition is by targeting each group of muscles on the back with specific exercises. These exercises require various pieces of equipment. If you are looking to tone up your back, familiarize yourself with this equipment before trekking off to the gym.
Pull-up Bar
A pull-up bar is utilized for pull-ups that work the large latissimus dorsi muscles and the smaller rhomboids. The lats start right under the shoulder blades and run down to the center of the back and the rhomboids are in between the shoulder blades. Pull-up bars are made out of steel and they are either horizontal to the floor or have angled bars that are attached to the top of a cable pulley machine.
Free Weights
Dumbbells and barbells are types of free weights used to work the back muscles. Barbells also require weight plates to increase the resistance with exercises and collars to hold the plates on. Bent-over rows are common back exercises that work the lats and rhomboids. To do these, hold the weight in front of your thighs while you are bent forward. Pull the bar or dumbbells up to your stomach, squeeze your shoulder blades together and lower the weight back down.
Bench
Flat benches are used for support when doing exercises like one arm rows and pullovers. Pullovers work the upper lats and chest simultaneously and they are done from a face-up position. While holding a barbell above your chest, slightly bend your elbows, lower the weight behind your head and lift it back up.
Cable Row Machine
A cable row machine targets the rhomboids and upper lats. This machine has a padded seat, steel platform to place your feet and close-grip attachment that is "V" shaped. To do a back row, sit on the seat, place your feet on the platform and pull the handle straight in toward your body.
Lat Pulldown Machine
Lat pulldown machines target the lats and rhomboids by pulling a straight bar down to chest level, then raising it back up. This machine has a padded seat and thigh support that can be adjusted to fit multiple body sizes.
Stability Ball
A stability ball is used to work the lower erector spinae muscles that go from the base of the skull to the tailbone. Back extensions, reverse hyperextensions and back bridges are examples of exercises performed on the ball. To do extensions, lie face down with your hips on the top and hands on the sides of your head. Lower yourself over the ball and bend back up by contracting your lower back muscles.
To do reverse hyperextensions, lie face down on the ball and lift your legs in the air as high as possible. Slowly lower them down and repeat.
To do back bridges, lie face up on the ball with your shoulders and head touching, knees bent 90 degrees and feet flat on the floor. Lower and lift your hips by contracting your lower back muscles.
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