Good Back Exercises

Like any other list of bodybuilding exercises, back exercises are divided in compound, multi-jointed movements and isolation movements. The compound movements will activate all heads of the muscle emphasizing a particular head depending on the type of movement. Pull-up and pull-down motions will mainly accentuate width while providig thickness as a secondary effect. Rowing motions, on the other hand, emphasize thickness of the midback with width being a secondary effect.

As I mention in my article Choosing The Right Exercises for Maximum Results, compound movements performed with the torso moving through space (such as wide grip pull-ups, underhand chin-ups, and deadlifts) will give you the most stimulation than compound movements performed on a machine (like the pulldowns, t-bar rows or the low pulley rows). Isolation movements like the stiff arm pulldown then come in 3rd place in regards to stimulation.

1. Latissimus Dorsi Emphasis (Emphasis on width but also help with thickness)
   
   These exercises emphasize the latissimus dorsi section of the back with secondary stimulation of the midback exercises.
   
   Free Weight Basic Exercises (Highest Stimulation)
   
   
   • Wide, Medium or Close Grip Pull-ups to Front
     
     
   • Wide or Medium Grip Pull-ups to Back (Note: not good for those who suffer from shoulder pain or who are susceptible to rotator cuff injury).
     
     
   • Neutral Grip Pull-ups (using either parallel bars or a v-bar)
   
   (Note: If you are not strong enough to perform pull-up exercises, simply either use a spotter to help you or a chin assist machine such as the "Gravitron", as even when using this machine the movement is superior to doing a pulldown)
   
   Machine Based Basic Exercises (Less Stimulation But Good For Beginners)
   
   
   • Wide, Medium or Close Grip Pull-downs to Front
     
     
   • Wide or Medium Grip Pull-downs to Back (Note: not good for those who suffer from shoulder pain or who are susceptible to rotator cuff injury).
     
     
   • Neutral Grip Pull-downs (using either parallel bars or a v-bar)
   
   Isolation Exercises (Free Weights and Machine Based)
   
   
   • E-Z Bar Pullovers Performed On A Decline Bench
     
     
   • Stiff Arm Pulldowns Using Straight Bar
     
     
   • Stiff Arm Pulldowns Using A Rope
     
     
   • Machine Pullovers
     
     
   
   

1. Teres Major/Minor And Rhomboids (These are midback muscles so these exercises emphasize midback thickness but they also help with width as the lats are stimulated as well)
   
   These exercises emphasize the midback muscles and thus provide the back with a thick and powerful look.
   
   Free Weight Basic Exercises (Highest Stimulation)
   • Dumbbell Rows
     
     
   • Barbell Rows (medium shoulder width grip or slightly wider grip)
     
     
   • Underhand Grip Barbell Rows (underhand medium shoulder width grip or slightly wider grip)
     
     
   • T-Bar Rows (performed with a barbell and a v-bar on it; not on a t-bar machine)
   
   Machine Basic Exercises (Less stimulation but good for beginners and advanced bodybuilders alike as they provide a different feel to the exercises and thus are good for detail work)
   • Low Pulley Rows (using V-Bar)
     
     
   • One Arm Pulley Rows (with high or low pulley)
     
     
   • Low Pulley Barbell Rows (underhand medium shoulder width grip or slightly wider grip)
     
     
   • T-Bar Row Machine
   
   Isolation Exercises (Free Weights and Machine Based)
   
   
   • External Rotations Using Dumbbells or Pulleys
     
     
   • Rear Delt Machine (Has secondary emphasis on midback as well)
     
     
   
   
2. Traps
   
   These exercises emphasize the traps as well as the delts. Therefore they can be trained either on back day or on shoulder day.
   
   Free Weight Basic Exercises (Highest Stimulation)
   
   
   • Close Grip Barbell Upright Rows
     
     
   • Medium Grip Barbell Upright Rows
     
     
   • Upright Rows With Dumbbells Held Together
     
     
   • Upright Rows With Dumbbells Held 5-6 Inches Apart
   
   Machine Basic Exercises
   
   
   • Close Grip Straight Bar Low Pulley Upright Rows
     
     
   • Medium Grip Straight Bar Low Pulley Upright Rows
     
     
   
   Isolation Exercises (Free Weights and Machine Based)
   
   
   • Barbell Shrugs To Front (Can use barbell or smith machine)
     
     
   • Barbell Shrugs To Front (Can use barbell or smith machine)
     
     
   • Dumbbell Shrugs
     
     
   • Shrug Machine
     
     
   
   
3. Spinal Erectors Emphasis
   
   These exercises emphasize the spinal erectors with secondary emphasis on the teres major/minor, rhomboids, and lats (as in the case of the bent knee deadlift).
   
   Extreme attention needs to be paid to exercise form and the weight used should always be kept under control. Do not sacrifice form in the name of adding weight as doing so can result in serious lower back injury.
   
   Free Weight Basic Exercises (Highest Stimulation)
   
   
   • Barbell Bent Knee Deadlifts
     
     
   • Dumbbell Bent Knee Deadlifts
   
   Isolation Exercises (Free Weights and Machine Based)
   
   
   • Good Mornings
     
     
   • Hyperextensions
     
     
   • Lower Back Machine
     
     
   
   

Now that we have presented several exercises for the back, lets take a look at some effective bodybuilding routines for the back.