Deadlifts target multiple muscle in the back, including the erector spinae, lats, and traps. This exercise helps build overall back strength and improves posture.
Bent-over Rows
Bent-over rows work on the middle back muscles, including the rhomboids and lats. This exercise helps improve back thickness and promotes upper body stability.
Lat Pulldowns
Lat pulldowns target the latissimus dorsi muscles. This exercise can be performed using a wide grip or narrow grip, providing variation in muscle activation.
Pull-Ups
Pull-ups targets the entire back, particularly the lats and traps. This exercise helps build strength and improve upper body pulling power.
T-bar Rows
T-bar rows focus on the rhomboids and spinal erectors. This exercise involves using a barbell attached to a landmine or a T-bar row machine to perform rowing motions.
Seated Cable Rows
Seated cable rows primarily target the middle back, lats, and rear deltoids. This exercise helps to develop back thickness and strength.
Hyperextensions
Hyperextensions primarily target the lower back muscles. They also engage the glutes and hamstrings. This exercise helps strengthen the posterior chain and improve core stability.