Bodybuilders develop their incredibly sculpted backs by completing exercises that tone and strengthen the muscles in that area. Back exercises also help to prevent injuries by stabilizing the torso. You can perform some of the best exercises for the back on equipment found in most fitness centers. If you are a beginner, consult a trainer in your gym for advice on proper form.
Lat Pull-Down
The lat pull-down is a staple in the regimen of bodybuilders. It works the latissimus dorsi, the broad flat muscle on each side of the middle back. Sit on a lat pull-down machine. On most machines, there is a wide bar attached to a top pulley. Adjust the machine so that it fits your height by moving the knee pads so that they are snug on the top of your legs. Stand up while straddling the bench, grab each side of the bar and sit down. Choose a wide grip, where your arms are on the diagonal part of the bar, a medium grip, where your arms are at shoulder-width, or a close grip, where the arms are spaced closer than shoulder-width. Exhale, lean backwards slightly and pull the bar down in front of your body until it is in front of your chest. Your elbows should be in a straight line during the pull-down motion. Squeeze your back muscles when you are completing the motion. Hold the bar at your chest for a second, and then inhale and slowly raise the bar to the starting position. Repeat this motion for the amount of repetitions you choose in a set.
Barbell Deadlift
The barbell deadlift is another basic but effective bodybuilding exercise for the back. It works the lower back muscles. Load a barbell with weights. Stand in front of the barbell with your feet slightly wider than shoulder-width. Align the balls of your feet under the bar. Keep your back as straight as possible, squat down and grasp the bar just outside of your knees. Stiffen your abdominal muscles. Lift the bar off the floor by extending your knees and hips simultaneously to a full upright position. Keep the bar as close to your body as possible. When you are standing up straight, it should be right in front of your thighs. Return to the starting position by slowly and gently returning the bar back towards the floor by bending your knees and keeping your back straight -- even when your torso is slightly forward as you get closer to the ground. Repeat.
Hyperextensions
The hyperextension strengthens the lower back. It is completed on a Roman bench, which has a diagonal board. Lie on the bench face forward. Adjust the bench so that your thighs are across the wide area of the pad. Cross your arms in front of your chest or behind your head. Lower your upper torso over the pad while keeping your back flat. Bend until you are perpendicular to the floor. Do not swing your torso while you are in motion or round your back. Slowly raise your torso back to the starting position. Repeat.
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