Build a Better Back
I know when I first started going to the gym back exercises were sort of an elusive thing to me. For one thing you can't see it, so you're not really able to make a visible connection with the muscles you're using like, let's say, when you're doing curls or shoulder presses in front of a mirror. There are also a lot of different smaller muscles that make up the back, which makes hitting every part of the back more complicated. That's why I've put together a few of the best back exercises that are proven to help you gain strength and pack on muscle. Hopefully this can help simplify back day.
1. Pull-Ups
It's the oldest lift in the book, and lifters still rely on it, because it works. Not only do pull-ups work your lats, you'll also be hitting other muscles in your back, shoulders and arms.
2. T-Bar Rows
T-Bar rows are great because the neutral grip will allow you to load more weight. This lift will hit larger muscles in your mid-back and traps, as well as your smaller rear deltoids. Just remember to keep your back at a nice 45 degree angle.
3. Rack Pulls/Deadlifts
Deadlifts are another old school lift that athletes have been relying on for decades. This is an exhausting lift because it's really a whole body workout, but it's worth it for its mass gaining abilities. Be ready to feel it in your legs and back, but htis lift will also help your core and your grip.
4. Bent Over Rows
Use bent over rows to widen your lower lats; the part you don't get with pull-ups/pulldowns. Some also suggest pairing this lift with the bench press for a counterbalancing effect. Either way you'll be building a stronger upper back and core while helping improve your posture.
5. Cable Rows
Finally, cable rows are a great lift to end on because it's like the lift in between t-bar rows and bent over rows. This lift will work your mid-back up to your rhomboids up between your shoulder blades. By this time you should be pretty tired so make sure you finish strong with good form, keeping your back tight and stationary pulling with your back and pinching your shoulder blades.