Everybody wants to have a strong V-shaped back, unfortunately this implies many hours of hard training. Here are some of the most important exercises for your back muscles. At the beginning you should start with Pull ups. Grab the bar with your hands which should be almost twice your shoulder width apart. While hanging on the bar slowly pull your body up so that the top of your chest nearly touches the bar then slowly lower your body to the starting position.
It is very important not to swing your body during this exercise. Use this as a warm up exercise. Next comes the Wide grip pull downs. This can be done at the pull down machine. Basically the body movement is almost the same with the one from the pull ups. The only thing that you should avoid doing during this exercise is not to lean back too far and pull the weight down using your body weight. These two exercises where for your upper back now it’s time to work your middle back muscles. Get a sit on the Cable row machine and while leaning forward with a strong arch in your back pull the weight into your abs. Bent over barbell rows are next.
Start this exercise with your feet at about shoulder width and bent over until your back is parallel with the floor. Grip the barbell and pull it up toward and into your lower chest/upper abs. Once the bar touches your lower chest lower the weight down toward your feet until your arms are fully extended. You should always keep your head up and back straight and don’t forget the fact that this weight lifting exercise should be done in a smooth movement. Least but not last is the Stiff-Legged Barbell Dead lift. This is a very dangerous exercise, used mainly by power lifters, which can lead to serious injuries if it’s not done correctly or done with weights that are too heavy. Here is what you need to do. Stand with your feet shoulder-width apart, then bend at your waist with your head up, back straight and knees nearly locked. Grab the bar with a power lifting grip (one palm up and one palm down) and straighten up. Then lower back down to the floor while holding the bar at arm’s length. That’s it.