The middle and lower back have two main muscles--the latissimus dorsi and erector spinae. The function of the lats is to pull the arms downward and toward the body. The erector spinae functions to move the torso to an erect position. Use a number of fitness tools in conjunction with the weight of your body to sculpt these areas.
Two Arm Dumbbell Rows
Two arm dumbbell rows force you to work the middle part of your lats while engaging your erector spinae to remain stable. These are performed from a bent over position with your feet about shoulder-width apart and the dumbbells hanging straight down toward the floor. From this position, steadily lift the weights up to stomach height. Once you do this, it is important to squeeze your shoulder blades together to emphasize the contraction. Slowly lower the weights back down and repeat. For a variation, alternate lifting the dumbbells rather than both at the same time.
Pulldowns
Wide-grip pulldowns work the middle lats and another middle to upper back muscle group called the rhomboids. These require a lat pulldown machine with a straight bar attached. After sitting on the seat, adjust the padded support so it is snug on top of your thighs. Grasp the bar above your head with a wider than shoulder-width, overhand grip and lean back slightly. Keeping your back straight, pull the bar down to your chest, slowly raise it back up and repeat. In similar fashion to the dumbbell rows, pause for a moment when you pull the bar down and squeeze your shoulder blades together.
Pull-Ups
Pull-ups have a similar motion as pulldowns, except you use your body weight to do them and you are moving in the opposite direction. After gripping a pull-up bar with a slightly wider than shoulder-width grip, pull yourself up as high as you can. The goal is to get your chin to clear the bar. Once you have pulled yourself up, slowly lower yourself back down and repeat. For a variation, move your arms out wider or move them in closer.
Deadlifts
Not only do deadlifts target the lower back, but they also recruit the glutes, quadriceps and hamstrings. These are performed from a standing position with a weighted barbell. After bending down and grabbing the bar with a shoulder-width grip, tighten your core and straighten your back. In one steady motion, lift the bar from the floor and come to standing position. Rest the bar on your thighs momentarily, lower it back to the ground and repeat. For a variation, use a set of dumbbells.
Ball Reverse Hyper
The ball reverse hyper primarily works the lower back. While lying on your belly on an exercise ball, place your hands on the floor lightly. Steadily raise your legs in the air behind you by contracting your lower back muscles and glutes. Hold for a full second, slowly lower your legs and repeat. If you easily lose your balance, grab onto a stable object, like a weight machine.
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