The back, one of the major muscle groups located on the body besides the legs. Now when you say back, lot of people are going to think Latissimus dorsi. But that is not the only muscle located on the back. There are several more. And I am going to show you how to work them out and how to work them out correctly.
Exercise 1: Weighted pullpus.
If you want that nice V-taper, Then you need to include this exercise in your program. Now what you are going to focus on is coming all the way down and getting that full stretch in the Larissimus dorsi. And as you contract the muscle, pull the chin past the bar. Like this you can get full benefit of the exercise.
Exersice 2: T-bar Row.
One of my personal favorites. This can work the fitness of the back, primarily the middle of the back. Now when you think about the back, you think about the Larissimus dorsi. This exercise is going to work on all of Lats, traps, posterior delts and teres major/minor which is great as that is what makes the thickness of the back.
Exercise 3: Reverse Grip Bent-over Row.
This is primarily going to work the lower Lats. So when you look at yourself from the front, your Lats are not going to end mid way. They are actually going to come all the way down to the waist. And that is what you want, a nice essayed look. You want to keep the back straight while doing this exercise.
Exercise 4: One Arm Cable Row.
What I like about this exercise is that it is really going to help elongate the Lats. It is going to widen them. You are going to do it one side then the next. This is a great unilateral exercise. What does unilateral mean? It means you are going to work out one side and the next side separately. The good thing about this is you are going to be able to tell which side is stronger and what you need to work on. Either it be the form you are using or the strength in general.
Exercise 5: Straight Arm Pull Downs.
What is great about this exercise is that it is going to totally isolate the Lats. The reason being, your biceps are not involved whatsoever. As you bring the arm straight, you are going to fully straighten the Lats. You are going to pull down and pull the shoulders back. It is also going to work those muscles that are running along the spine. The biceps are not going to help out in this exercise, which is great. Because sometimes your biceps want to workout and you can not get the full benefit of the exercise.