Build Your Back Muscles

Your back muscles are very important to your well being, they help you do just about everything. Weak back muscles cause back pains and other problems so make sure you are working on making them stronger.

The back is made up of several muscles each perform a specific body movement and together they are incredibly strong. When training your back muscles targeting single muscles is effective but if you really want back strength you need to do multi-joint exorcises as described in my Hard Facts section. Below is a diagram of the various muscles on your back.

Diagram of the back

Below are some recommended exorcises that are easy and effective for each muscle of your back beginning from the top.

Traps (Trapezius)

Shrugs

These are an easy and common exorcise used by almost all body builders as it is the most simple of all the trap exorcises. They are exactly as the name describes, shrugging. It can be varied between in front (easiest) or behind the back.

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

Instructions on how to perform Shrugs can be viewed through the link

http://www.bodybuilding.com/exercises/detail/view/name/barbell-shrug

Middle Back

Dumbbell Rows

A simple exorcise that builds a lot of size and shape to the back. It can be varied from standing, to lying to using barbells or kettle bells.

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Instructions on how to perform Dumbbell Rows can be viewed through the link

 

http://www.bodybuilding.com/exercises/detail/view/name/bent-over-two-dumbbell-row

Seated Cable Rows

This exorcise requires the cable machine to perform it, any decent gym should have one of these. This exorcise is much like the dumbbell rows.

http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

Instructions on how to perform Seated Cable Rows can be viewed through the link

 

http://www.bodybuilding.com/exercises/detail/view/name/seated-cable-rows

Lower Back

Deadlift

The deadlift is by far one of the most recognised exorcises that presents a person's body strength. Although this exorcise works on the lower back, it also works on just about every other muscle. This can be done with dumbbells but is much easier with a barbell. 

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

Safety Tip: Very important tip for deadlifts is you should always keep your head up, always be looking at a wall while doing this exorcise. If you don't the risk of injuring your neck is likely. 

Instructions on how to perform Deadlifts can be viewed through the link

 

http://www.bodybuilding.com/exercises/detail/view/name/barbell-deadlift

Hyperextensions (Back Extensions)

The hyperextension exorcise is easier than it looks, your body should be able to support itself but I recommend having someone assist you when first doing this exorcise on the off chance your back muscles are not strong enough. If in doubt stick to other lower back exorcises.

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

Note: This exorcise is recommended to be performed on a hyperextension bench, however most people don't own one of these and use a normal bench which is less effective but works.

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

Instructions on how to perform Hyperextensions can be viewed through the link

 

With hyperextension bench:

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-back-extensions

With a normal bench:

http://www.bodybuilding.com/exercises/detail/view/name/hyperextensions-with-no-hyperextension-bench

Laterals

Chin Ups/Pull Ups

Everyone should know what these exorcises are, they are very difficult for the beginner but once you build up some back muscle doing these is the ultimate way to show off. They can be performed with close or wide grips as well as with one hand.

 Pull Up

 

http://www.bodybuilding.com/exercises/detail/view/name/pullups

http://www.bodybuilding.com/exercises/detail/view/name/pullups

Chin Up

http://www.bodybuilding.com/exercises/detail/view/name/chin-up

http://www.bodybuilding.com/exercises/detail/view/name/chin-up

Instructions on how to perform Chin Ups can be viewed through the link

 

http://www.bodybuilding.com/exercises/detail/view/name/chin-up

Instructions on how to perform Pull Ups can be viewed through the link

 

http://www.bodybuilding.com/exercises/detail/view/name/pullups

Lat Pull Down

The lat pull down is the easier version of the chin up or pull up, targeting roughly the same areas of muscles the main one being your lats. This can be performed with various grips from wide to close as well as using different shaped bars.

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

Instructions on how to perform Lat Pull Downs can be viewed through the link

 

http://www.bodybuilding.com/exercises/detail/view/name/close-grip-front-lat-pulldown

These are just several of all the back exorcises out there but these are in my opinion the easiest and most common used amongst body builders and will definitely get your back stronger.

Easy Muscle Building Tips by Phil.

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