Back ( Latissimus Dorsi ) Exercises and Techniques

Training your back or latissimus dorsi is important it helps keep your body in proportion in terms of appearance as with shoulders it also builds up other muscles such as "biceps" and "forearms". There are many different muscles in the back and many different exercises and techniques to work them. Back exercises are the ones that bring the most risk of injury so please be very careful when performing them, practice with very light weights before increasing.
Please read our faq before attempting any of these techniques. Click on the photos to access the descriptions.

Their is a few different maneuvers involving back exercises, they are the row maneuver and the pull down maneuver. Any back exercise involving the row maneuver will increase overall size and power of your back. The row maneuver focuses on the upper portion of your back muscles. A back exercise using the pull down maneuver will increase overall size and definition to the side and lower portions of your latissimus dorsi muscles.

We have a wide variety of back workouts for beginners, intermediates and advanced weight trainers. These workouts focus on all areas of the back.
Find our complete collection of back workouts here.

Also you can find some very useful information about the latissimus dorsi muscles here. Guide to the latissimus dorsi muscles.

Row Maneuver Exercises

	Standing Barbell Row - This is a simple to perform back exercise using the row maneuver. This is a very powerful back exercise designed to increase muscle mass of the upper back. You will require a barbell and a suitable amount of weight. Read more about the standing barbell row
	Reverse Standing Barbell Row - NEW - Another simple, raw back exercise using the row maneuver. Similar in nature to the standing barbell row, except for the position of your grip which will alter the feel of the exercise. Read more about the reverse standing barbell row
	Close Grip Row - Another simple, yet powerful back exercise designed to increase muscle mass of the upper back muscles. You may require assistance when performing this exercise. You will require a barbell and a suitable amount of weight. Read more about the close grip row
	Seated Close grip Row - NEW - If your local gym has this piece of equipment you are in luck, this is a great exercise for increasing overall muscle mass and strength to your back muscles. Read more about the seated close grip row
	Dead Lift - This is big exercise and definitely not for beginners. You must have strong legs and a very good technique. If you train in a gym ask an instructor for more advice. More of a strongman event. Always wear a weight belt. Read more about the dead lift
	Incline Bench Dumbbells Row - NEW - Not a very common exercise, but definitely underrated. Great back exercise for finishing a workout as it will requires a strict technique. Read more about the incline bench dumbbells row
	Single Arm Row - A very simple, yet powerful back exercise designed to increase overall muscle mass of the upper and middle portion of the back muscles. All you really need is a dumbbell and a suitable amount of weight. Read more about the single arm row

Lateral Pull down Exercises

	Forward Lateral Pull downs - This is a strong exercise to start a back workout with. You will require a pulley stack system with appropriate attachments. Focuses on the lower, side portions of the back muscles. Read more about the forward lateral pull downs
	Lateral Pull downs - This is a focused back exercise working on the lower, side portions of the back muscles. You will require a pulley stack system with appropriate attachments. Not an exercise to start a back workout with. Read more about the lateral pull downs
	Straight Arms Pull downs - Another simple exercise to work the lower, side portions of the back muscles. It's important to keep a strong technique during this exercise. You will require a pulley stack system with appropriate attachments. Read more about the straight arms pull downs

Standing Barbell Row
Reverse Standing Barbell Row
Dead Lift
Close Grip Row
Seated Close Grip Row
Lateral Pull downs
Forward Lateral Pull downs
Straight Arms Pull downs
Single Arm Row
Incline Bench Dumbbells Row

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