Basic Back Workout
a) Pull-ups are a great warm-up! It works your shoulders, chest, biceps, triceps and back muscles.
Grab a pull-up bar with an overhand grip that’s slightly beyond shoulder-width and assume a dead hang, with our knees bent and ankles crossed behind you. Pull your chests to the bar, squeezing your shoulder blades together. Pause, and then slowly lower yourself back to a dead hang.
(if you are a beginner and it is too difficult for you, start by standing on a gym box and then pull yourself up from there)
b) Bent over Barbell Rows exercise your upper back
Take a wide grip palms down approach with stabilizing your feet at shoulder width and bending your knees about 15°. You bent over position should now be parallel with the ground but at about a 60° trunk angle. If you start by retracting (pulling) your scapulae, you will further isolate your lats, but you will need a slightly lighter weight. Some prefer the rounded upper back start and retract during the lift to make the traps work in conjunction with the lats. In either case stick your chest out. Flatten your lower back and pull the weight hard into your upper abdomen, while sending your elbows backwards. Return the weight under control and pause to avoid momentum from taking over.
c) Deadlifts are a great exercise, esp for your lower back, but also for our middle and upper traps, your abs, quads, glutes and hamstrings.
Proper Deadlift form starts with the weight on the floor. Pull the bar until you’ve locked your hips and knees. Keep your lower back neutral. Return it to the floor by moving your hips back first and then bending your knees. Rest a second between reps and repeat. Rounding your lower spine during heavy Deadlifts is dangerous for your back. It squeezes your spinal discs and can cause injuries like herniated discs. Deadlift with your lower back neutral to avoid injury.