According to Jonathan Deprospo from BodyBuilding.com, back exercises are designed to build strength and muscles in the upper and lower portions of the back. Deprospo notes that upper back exercises concentrate on lats and the upper middle section of the back, and lower back exercises concentrate on the area between the lower latissimus dorsi and spinal erectors and the muscles supporting the trunk area.Continue Reading
According to Deprospo, the bent-arm barbell pullover stretches the entire upper body. Three to four sets of between eight and 15 reps warms up the body for further back exercises. Perform straight-arm pulldowns in three to four sets of eight to 12 to work out lat muscles. Perform close-grip lat pulldowns for two to three sets of eight to 12 reps to target the middle area and lower lats.
To stimulate the lower back, perform bent-over barbell rows in six to eight reps of maximum pounds. Perform one-arm dumbbell rows in three to four sets of eight to 12 reps to thicken the lower portion of the lats. Perform seated cable rows in two to three sets of eight to 12 reps to help contract lower lats, and perform two sets of back extensions and a triple drop on the second set to concentrate tightness in the lower lats, notes Deprospo.Learn more about Muscle Toning