The back muscles are often overlooked(get it, we cannot see our back) by most people and for that reason, most people can have under developed backs. The purpose of the back muscles are to protect our spine as well as acting as support for our torso. The back also helps us to twist, turn, and even turn our heads. The muscles themselves get worked whenever we pull objects towards us. The fact that the muscles are worked whenever we pull something towards us will be how we work the three sections of the back: the upper, middle, and lower back.

We will work our way from the top to the bottom with two exercises each. The first workout for the upper back is the upright row. The upright row is done by getting a bar with a comfortable amount of weight then you put your hands just a smidge past shoulder width apart with an over hand grip. After you have the proper form, you lift slightly about the mammillary line but below the chin. Picture for reference:

Next, the second workout for the upper back is the bent over fly. This is done with dumbbells, and you start by again using an appropriate weight that you can do without immediate strain. Once you have the dumbbells, you bend over without arching your back and with your palms facing inwards while holding the dumbbells you lift the dumbbells up until you almost have a line from one hand to another. A picture of the two positions show how far you want to lift.

The middle back is next and another name for these are lats or the latissimus dorsi muscles. The first workout for the lats is the lat pulldown. The exercise itself is not hard since it is a machine, but the form while pulling down can determine the effectiveness of the exercise. For this exercise you sit down infront of a lat pulldown with a wide grip bar, and you grab either the ends which are slanted or the corners right before the bar starts to bend. Once you have the weight and grip ready you lean back a tiny bit and pull down. A picture again for reference:

Next, the dumbbell row is done by simply getting a bench then put one arm and one knee on it for support. In this position look upwards so your back does not arch, then pull the dumbbell next to your ribs.

Finally, for lower back workouts it is absolutely essential to have good form otherwise you can hurt your spine. I will only be listing one workout for lower back because I will be covering the other ones when we get to leg workouts. The lower back can be worked by back extensions which are done with back extension equipment. You put your heels against the padding and simply bend over and raise your self back up, but you want to be careful not to over extend because you can hurt yourself.