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The latissimus dorsi (also known as the "lats"), lie across the middle section of the back on each side. This muscle group when well developed gives the upper body that V shape. The lats originates from attachments along the spine and inserts with a large tendon to the humerus (upper arm bone) on each side of the body.

The erector spinae muscles of the lower back are like two thick columns of muscle on either side of your spinal column. The spinal erectors run from the base of your pelvis to almost the full length of your spine. However, they are most easily visible from the middle to the lower back.

Back Exercises

It is essential that when you do any exercise that you perform the movements correctly, if you don't you will receive less then optimum benefit from the exercise. It is very difficult to unlearn bad exercise habits, so it is best to learn the right exercise technique from the very start.

Tip - You can fully contract the lats only when you arch your back. When training your lats, arch your back in the fully contracted position of each lat exercise to maximize the peach contraction and get full lat development.

For each back workout pick 3-4 of these exercises and do 4 sets for each exercise. You can vary the exercises you do for each back workout.

Back Workout

1 -Plate-Loaded Rows
7 sets x 15, 12, 10, 8, 6, 6, 6

2 -Lat Pulldowns (reverse grip)
4 sets x 10 reps

3 -Seated Rows
4 sets x 8 reps

4 -Lat Pulldowns
4 sets x 10 reps

5 -Cable Pullovers
3 sets x 15 reps

6 -Hyperextensions
3 sets x 15 reps

7 -Deadlifts
3 sets x 15 reps

8 -Good Mornings
3 sets x 15 reps

9 -T-Bar Rows
3 sets x 15 reps