The back consists of several large and powerful muscles, such as the latissimus dorsi, the largest muscle of the upper body, and the trapezius, a large muscle that extends from the back of the neck down to the middle back. To build the upper and middle back, you need to perform pulling and rowing exercises with your arms. The lower back can be targeted by performing exercises that involve flexion and extension at the waist.
Upright Lat Pulldown
The upright lat pulldown is a variation of the lat pulldown exercise that better targets the latissimus dorsi muscles of the back from the top of the muscle down to the insertion point. To perform the exercise, first grab the lat bar with an overhand grip a bit wider than shoulder-width apart and sit on the machine. Keep your torso in the upright position throughout the exercise. Pull the lat bar down to chin level by bending your arms and contract your back muscles. Return the lat bar back up.
Two-Arm Bent-Over Dumbbell Row
Two-arm bent-over dumbbell rows build the lats and various other muscles in the back. The use of dumbbells allows for a better range of motion in comparison to using a barbell. To execute the movement, hold a dumbbell in each hand using an overhand grip, slightly bend your knees and lean your torso forward until it is about parallel to the ground. Position the dumbbells in front of you and turn your hands so your palms are facing toward your body. Raise the dumbbells upwards and simultaneously turn your hands so your palms are facing towards the sides of your torso. Contract your back muscles and then lower the dumbbells back down.
Seated Upright Cable Row
The upright cable row is a variation of the cable row that targets the middle back muscles while reducing the involvement of the lower back muscles. To perform the exercise, first grab the machine handle with an overhand grip, place your feet on the foot platform and sit on the machine bench with your legs almost fully extended. Keep your torso upright during the exercise. Bring the machine handle towards your stomach by bending your arms and contracting your back muscles, then return the machine handle back to the start.
Dumbbell Stiff-Legged Deadlift
Dumbbell stiff-legged deadlifts target the lower back muscles. The movement also targets other muscles such as the hamstrings of the thighs. To execute the movement, hold a dumbbell in each hand using an overhand grip, stand with your torso upright and with your legs extended. Position the dumbbells in front of your body with your hands turned so your palms are facing toward your thighs. Make sure to keep your back straight while executing the movement. Move your torso forward by bending at the waist, bringing the dumbbells away from your body, until your torso is about parallel to the ground. Move your torso back up.
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