Basic Back Exercises

This guide will demonstrate some basic exercises for the back. First, lets take a look of what the back muscles are composed of so you know what you're working with:

The green area is what we call the traps which is the upper middle back.
The purple area is the spinal erectors which is lower back.
The blue area is what we call the lats. This is what gives you a tapered V look.
The pink area by the rear shoulders is what we call the delts.

These are pretty much the basic parts for the back. You can look at the diagram for scientific names and details.


Now lets walk you through some simple exercises for the back...

Deadlifts

This is one of the best power building exercises that you can do to build an overall foundation. Deadlifts mainly work the lower back, traps, and hamstrings. However, it does require you to use your whole body to lift.

**note** Pick your weights accordingly. The pictures are just demonstration. You don't need a lot of weights if you're a beginner.

Stand in front of a barbell with your shins very close to the bar. Feet shoulder width apart. Grab the bar with your hands slightly wider then shoulder width. Keeping your arms straight, bend your legs and flatten your back.

Pull the barbell off the floor by straightening your legs and torso until your body is completely upright. Pull your shoulders back. Then lower the bar back to the floor. Repeat.

**TIP** your adominals will expand while you're doing this exercise so if you're wearing a belt; leave about an inch or two gap so you have room to breath. Otherwise it will cut off your air.

Bent Barbell Rows

This is a basic back exercise that works the lats, traps, erectors, biceps, and forearms.

Bend over at the waist and grab a barbell with your hands placed shoulder width apart. Keep a slight bend in the knees. Lift the bar with your arms straight. Try to keep your upper body at a 45-degree angle to the floor and arch your back.The heavier you go the more away from 45- degree you'll be and you'll end up targeting more upper back.

Moving just your arms row the barbell into your stomach. Hold this position and squeeze your back muscles for a second to maximize the peak contraction. Lower the bar until your arms are straight, but do not let the barbell touch the floor in between each rep. Keep the tension on the muscles. Repeat.

Seated Pulley Rows

This exercise is good for working the lats, erectors, traps, biceps, and forearms.

Attach a narrow handle to a low cable pulley. Sit in front of the machine and grab the handle with both hands. Brace your feet and keep your knees slightly bent.

Lean forward and straighten your arms to stretch your lats completely. Hold this stretched position for a second. Then pull the handle into your stomach and sit up straight. Arch your back and squeeze your back muscles, hold this position for a second to maximize the peak contraction. Repeat.

Lat Pulldowns
The lat pulldown works the lats, rear delts, biceps, and forearms.

Attach a straight bar to a high pulley. Grab the bar a bit wider then shoulder width. Sit down at the machine and place your knees under the knee pad.

Straighten your arms and let your lats stretch. Pause this position for a second. Arch your back and pull the bar down in front, try to get the bar closest to your chest. Pause this position for a second to maximize the peak contraction. Straighten your arms to the starting position. Repeat. 

Chin Ups / Pull Ups

The chin up works that same muscles as the lat pulldown (i.e. the lats, rear deltoids, biceps, and forearms). If you cannot lift your bodyweight then you may try to find an assisted pull up machine or have someone spot you.

Grab a chin up bar with your hands a bit wider then shoulder width apart. Bend your legs so that your body is hanging from the chin up bar.

**note** for you guys that are advanced you can try getting a dip/pull up belt to add on weights like Frank here.

Straighten your arms and let your lats stretch. Hold this position for a second. Arch your back slightly and pull yourself up to the bar until your chin is over the bar. Hold this position for a second to maximize the peak contraction. Slowly lower yourself to the starting position. Repeat.

Shrugs

This exercise is excellent for working the traps. Secondary stress is placed on the forearms from gripping the weights.
**note** You can use barbell or dumb bells.

Grip a weights shoulder width apart. Stand upright with your feet shoulder width apart.

Keep your arms straight during the entire movement. Sag your shoulders downward as far as you can. You will feel your traps stretch, hold this position for a second. Shrug your shoulders upward and squeeze your traps at the top. Hold this position for a second. Repeat.

Here's my first back workout video if you haven't seen it already.