Whether trained for aesthetics or strength, one of the most important areas of your body is the part you can't see. I have chosen to group upper and lower back exercises together in this list (although there are plenty of each to do separate lists for) because I normally train them together. The lats or latissimus dorsi, levator, trapezius, and posterior shoulder muscles make up the upper back and function together not only affecting posture, but also by playing a major role in shoulder stabilization both in vertical and horizontal pressing exercises. In fact, the stronger someone is at a pushing motion, the more important it is to be equally as strong in the opposing pulling motion in order to maintain balance in the body. For example, doing more chest exercises than upper back can lead to overly tight, inflexible pec muscles which can cause a rounding of the shoulders (and can eventually lead to shoulder injuries). This should be balanced with rowing exercises. Likewise, heavy overhead shoulder motions should be matched with an equal amount of effort spent on pull-ups. In the lower back you will find the erector spinae, quadratus lumborum, psoas, and multifidus muscles which interact with smaller muscles to perform extension, lateral flexion and rotation of the spine. Proper conditioning of these muscles is essential in balancing out the core and opposing the often over-trained (and under-stretched) abdominal muscles. When not balanced with the front of the body, the lower back's lumbo-pelvic rhythms become compromised and often lead to low back pain or even injury. Many people that start and finish workouts with set after set of crunches cause abdominal muscles to become too short (strong) or too tight, causing the natural arch in the lower back can be directly affected leading to inhibition of the gluteal muscles, a shortening of hamstring muscles and a over-activation of low back muscles. The lower back exercises I have chosen are both compound (multi-joint) motions and I believe, are some of the best for keeping the back balanced out with the front. Bent Babell Row - I use the bent over row not only for building the lats and rhomboids, but also as a way of strengthening the postural muscles in the lower back. By holding the torso parallel to the ground throughout the set, the lifter forces stabilization from the hamstrings, glutes and lower back while increasing size and strength in the upper back. Set this exercise up by holding the bar plumb from the shoulders, with lower back arched, abs drawn in, and knees slightly bent. Next, pull weight (without bending the wrists) toward the bottom of your chest. Remember to squeeze your shoulder blades and keep chest up even when lowering the weight back to starting position. Single Arm Row - Single arm rows target the upper back, traps, and rhomboids. Secondary movers include the biceps, forearms, lower back, serratus and oblique muscles. Start with one knee and the same side hand on a bench while holding weight in opposite hand. Take a wide stance with other leg while keeping toe pointed straight ahead which will support the lower back as well as minimize rotation in the spine through the lift. Pull weight from hanging plumb from shoulder to outside the chest and squeeze the shoulder blade. Return the weight to full hang slowly then repeat.
Y Pull Up - This wide grip pull up is an extremely challenging motion for the upper / outer lats. Start with a (wider than shoulder width) neutral grip. Next, from a full hang, with lower back arched, knees bent back and head looking up, pull head to higher than grip. Squeeze shoulder blades throughout motion and lower slowly. High Pulls w/ Blast Straps - Blast Straps are a portable solution to doing suspended body weight exercises. We use the high pull to target the upper back and traps as well as the shoulders. In the high pull, the starting angle of the body determines the resistance (i.e. the closer the body is to the ground, the more energy it requires to move.) Start by hanging with a 45 degree angle in the torso, and arms straight, pointed perpendicular to the body, Next, pull body to upright posture with arms up to almost straight over shoulders, saving only a slight bend in the elbow. Maximize your resistance by ensuring your body comes up straight. Straight Arm Pulldowns - While this movement looks like a tricep press-down, it is actually more similar to a d.b. pullover. Execution starts with knees slightly bent, lower back arched, abdominals drawn in, elbows straight and bar at eye level. As you pull the bar toward your thighs, keep head and chest up and elbows locked. I use this exercise in many different training routines because it requires so many different muscles. When performed correctly you will work your lats (lattisimus dorsi), deltoids, triceps, abs, and the serratus muscles which run from the front of your rib cage to your shoulder blades and play an important role in shoulder stability. Horizontal Pull Ups - Horizontal pull ups are a perfect way for anyone to learn how to do a pull up. They are also perfect for keeping the scapula balanced by opposing the pushing muscles used in exercises like the bench press. Start this exercise by securing a bar 3-4 feet above the floor (just slightly higher than your reach when lying under it). Keep your body rigid with head back, lower back arched, knees slightly bent, and heels pushing into the floor. Next, pull your body up toward the bar while aiming to touch the bottom of your chest to it. Squeeze your shoulder blades together at the top of the motion and then lower slowly. Seated Cable Lat Pulldowns - This seated cable lat pulldown closely mimics the Y pull up motion and is excellent upper / outer lat builder. It can be done kneeling, seated on a bench, or on a stability ball. Start motion by using 2 handles attached to upper pulley in a cable crossover. Pull handles (neutral grip) toward torso with elbows pulling toward hips. Squeeze shoulder blades and depress shoulders at the bottom of the motion. Return handles to start position slowly and turn palms out to point away from body to stretch the lats at the top of the motion. Overhead Carry - Carrying weight overhead is an excellent way to build the stabilizers in the shoulders including the upper and lower traps. Start by selecting a weight (plates or med ball) that you can easily press overhead and walk with it for time (30-60 seconds) or distance. In the video shown, Lee walks with a 60 lb medicine ball approximately 100 yards (50 yards down, 50 yards back). Deadlift - The barbell deadlift is by far one of my favorite exercises for increasing a client's strength and power. This compound motion is primarily for the hamstrings, glutes and lower back but has many more accessory muscles including the upper back, traps, lats, forearms and abdominals. When done correctly, it reinforces proper lumbo-pelvic interaction which is essential for true core strength. Proper setup is essential to the execution in this lift and it is important to note that if the client cannot set and maintain an arched lower back in the bottom position of the lift, the bar should be elevated to a height where the lifter can maintain the correct lordodic posture. Start in standing position with feet hip width and shins in contact with barbell. Next, squat down to bar and set grip at shoulder width keeping lower back arched, shoulder blades together, eyes forward and abs drawn in. Pull forcefully on bar leading the motion with head up first. Hips and knees should lockout at the same time and bar should be returned to floor slowly with a squatting motion. Cable Good Mornings - Good Mornings are an excellent compound movement for working the hamstrings, glutes and lower back. Start in a traditional good a.m. stance with feet slightly wider than shoulders, toes pointed out (approximately 45 degrees), knees slightly bent, your weight centered on your heels, lower back arched and abs in. Next, slowly bend forward and push hips back with eyes and chest up. Finish motion with upper torso parallel to the ground and return to start position by pulling head up and pushing hips forward simultaneously.