From a bodybuilder's perspective one of most important body areas is back. Not only can it be visually impressive but a strong back is essential for intensive training and day to day living. In bodybuilding you are aiming for three things with regard to developing back muscles:- Thickness of upper back (traps).
- Wide lats.
- Highly defined lower back (spinal erectors and lower lats).
As a beginner there are five essential exercises for developing these muscles quickly:
1. Dumbbell shrugs - 3 sets of 10-15 reps. This exercise will develop traps.
2. Seated V-bar cable rows - 3 sets of 10-15 reps. This exercise will develop mid upper back.
3. Bent over barbell rows - 3 sets of 10-15 reps. This exercise will add thickness to upper back.