The back comprises four main muscle groups, the latissimus dorsi, the erector spinae, the trapezius and the rhomboids. The latissimus dorsi makes up the muscles of the middle back, while the rhomboids are the muscles in the middle of the upper back. The erector spinae runs the length of the back, along the spine. The trapezius are the muscles at the top of the back that extend into the neck.
Bent Row
The bent row is an excellent exercise for the entire back. Stand with your feet shoulder-width apart, with a barbell on the floor in front of you. Grasp the bar with an overhand grip and raise up so that your back is parallel to the floor. Bend your arms so that you raise the bar up toward your belly button. Straighten arms slowly and repeat.
Seated Cable Row
The seated cable row is another back exercise that targets the entire back. Sit on the bench of the cable row machine and lean forward to grasp the cable handle with both hands. Sit back and pull arms toward chest at the same time. Your elbows will extend behind the body, and your hands should touch your chest. Release hands, bending forward at the same time, then repeat.
Chin-up
The chin-up targets the latissimus dorsi in particular, although it works the entire back. Use an overhanded grip to hold the chin-up bar. Pull up until your chin is above the bar, then slowly lower until your arms are straight. Repeat.
Shrug
The shrug targets the trapezius muscles. Position your hands on the barbell so they are slightly more than shoulder-width apart. You can use either an overhanded or mixed grip. For a mixed grip, place one hand in an overhanded position and one hand in an underhanded position. If you use a mixed grip, rotate the position of each hand with every workout to ensure even development. Raise the shoulder as high as possible toward the ears. Lower and repeat.
Cable Rear Pulldown
The cable rear pulldown is an effective all-around back exercise, but it particularly targets the latissimus dorsi. Sit facing the weight deck of the cable pulldown machine. Use a wide grip to hold the cable pulldown bar. Sit up straight and pull the bar down behind neck. Straighten arms slowly and repeat.
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