Complete workout for the back! Mixing both old school and modern exercises to produce great results.
When it comes to training any body part, it's important to include enough exercises to work all the muscles of that area. Versatility is the key.
Here is a great back workout that includes both bodyweight and weight exercises, and both old school and modern exercises to produce results.
Pay extra attention to the curvature of the spine: it will make a massive difference in how the exercises will work the muscles.
In general, when your upper back is arched and you have a thoracic extension, you will work the lower traps and other middle back muscles more efficiently. It's also very hard to hit the teres major muscle without arching your back.
When your upper back is round, it's much easier to hit the lats and biceps because other back muscles aren't fully engaged.
Complete Back Workout
Arched wide pull up: 3 x 3-7 repetitions
Hollowbody pull up: 3 x 3-7 reps
Front pull: 3 x 3-6 reps
Lat pulldown: 3 x 10-20 reps
One arm lateral pulldown: 3 x 10-20 reps
Lateral raise with neck bridge: 3 x 8-10 reps
Decline overhead fly: 3 x 8-12 reps
Take 1-2 minutes of rest between sets and exercises. You can do this workout 1-3 times per week.