The back is considered one major muscle group when breaking the body up into target areas for designing workouts. There are more than one muscle of the back, however. The latissimus dorsi is the main muscle of the middle back. The erector spinae muscles cover the lower back, but also extend all the way up the spine. Exercises that work these muscles will hit the middle and lower back.
Cable Alternating Pulldown
The cable alternating pulldown targets the latissimus dorsi muscle, working one side at a time. The trapezius and rhomboid muscles of the back work as secondary muscles during the pulldown. The biceps, shoulders and rotators help out too. To perform this exercise, sit down facing a cable pulldown machine. The handles that attach to the cables will be above your head and slightly outwards. Grab the left one with your left hand and the right one with your right hand, then sit back down with your feet flat on the floor and your quads under the leg supports. Turn your palms toward your head. Then, pull the right handle down and toward your right shoulder, bending your right elbow and pulling your right shoulder back. Straighten the right arm and then pull your left arm down toward your left side. Continue alternating for the desired number of repetitions.
Barbell Bent-over Row
The barbell bent-over row targets the latissimus dorsi, erector spinae and the rhomboids. Technically, you can use a pair of dumbbells or a body bar if a barbell isn't available, but a barbell is easiest. The barbell may be held with your palms facing your body, facing away from your body or even with one facing in each direction. To begin to do a barbell bent-over row, stand with your toes under the bar and bend with your knees to grab the bar with your desired hand position. Keep your spine straight and your chest lifted as you lean forward slightly to reach the bar. Stand up 3/4 of the way to having your legs straight. Then, bend your elbows and lift the bar to your stomach. Pull your shoulder blades together too. Lower the bar back in front of your knees again but do not bend your knees. Do the desired number of rows and then place the barbell back on the floor.
Cable Twisting Standing Overhead Pull
The cable twisting standing overhead pull strengthens the latissimus dorsi. Other muscles used for this exercise include those of the shoulders, back, waist, hips, chest, glutes and arms. You perform a complete set on one side of your body and then do another set of an equal number of reps on the other side. It doesn't matter which side you begin with, but if starting the exercise on your right side stand facing the high pulley on the right side of a cable machine. Step your right foot forward and left foot back to assume a sturdy staggered stance. Your left hand goes on your hips as you grasp the handle above your head with your right hand. Turn your palms to face inwards, bend both your knees slightly, and twist your hips and shoulders a little bit to the left. Then, twist your body to the right as you pull the handle toward your right hip. Bend your right elbows and pull it back behind you as you twist. Keep your feet pointing straight forward. Twist back to the starting position and extend your arm straight toward the high pulley again. Repeat on the left side.
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