It does not matter if you are a advanced bodybuilder or a beginner everyone should do the same exercises.
The difference between beginners and advanced bodybuilders are not the exercises, but how many total sets are performed, how much rest is required between workouts, the physical effort that is put in and the poundage used.
There are endless number of various exercises one can use but I made a small list of the best exercises for the back.
Lets start! Pull downs to the front or Chins It is important to use a grip that is slightly wider than your shoulders.
But going too wide will take the tension away from upper back muscles.
Pull the bar down towards your chest.
Always maintain control and if you are a beginner then always concentrate on the technique not the weight.
In my opinion chins are better than pull downs because the gravity pull makes it better for building muscle.
The difference is not big.
Bent over rows Bend your knees slightly and with a grip that is wider than your shoulders, pull the bar between the belly button and the sternum.
To work the mid back and lats, make sure you stay almost parallel with the ground.
Keeping yourself more erect will transfer tension to the traps, upper back and rear deltoids.
Use the overhand grip, it is a bit better although the underhand grip is a little more popular.
Rounding your back will work more your lower lats and less your upper back.
Use different variations.
Low cable rows This exercise develops the lower lats very well.
Keep your back flat and pull the handle to the lower abdominal region.
Arching your back is not necessary.
You will keep the stress on the lats if you don´t stretch forward.
A lot of people who are stretching forward stretch their lower back but not the lats.
Deadlift You can actually do two variations of the exercise.
The first works the lower back.
Use a moderate weight, keep the back rounded like on a reverse crunch.
This way the muscles in your lower back can fully shorten and lengthen.
The second variations is rack pulls, which allows your upper back to be worked with heavier weights.
Set the bar on the power rack about the knee level range.
Put weights on the bar and pull your back to an upright position.
If you keep the bar at a high starting position, you will remove the legs from the exercises and work your back mostly.
The difference between beginners and advanced bodybuilders are not the exercises, but how many total sets are performed, how much rest is required between workouts, the physical effort that is put in and the poundage used.
There are endless number of various exercises one can use but I made a small list of the best exercises for the back.
Lets start! Pull downs to the front or Chins It is important to use a grip that is slightly wider than your shoulders.
But going too wide will take the tension away from upper back muscles.
Pull the bar down towards your chest.
Always maintain control and if you are a beginner then always concentrate on the technique not the weight.
In my opinion chins are better than pull downs because the gravity pull makes it better for building muscle.
The difference is not big.
Bent over rows Bend your knees slightly and with a grip that is wider than your shoulders, pull the bar between the belly button and the sternum.
To work the mid back and lats, make sure you stay almost parallel with the ground.
Keeping yourself more erect will transfer tension to the traps, upper back and rear deltoids.
Use the overhand grip, it is a bit better although the underhand grip is a little more popular.
Rounding your back will work more your lower lats and less your upper back.
Use different variations.
Low cable rows This exercise develops the lower lats very well.
Keep your back flat and pull the handle to the lower abdominal region.
Arching your back is not necessary.
You will keep the stress on the lats if you don´t stretch forward.
A lot of people who are stretching forward stretch their lower back but not the lats.
Deadlift You can actually do two variations of the exercise.
The first works the lower back.
Use a moderate weight, keep the back rounded like on a reverse crunch.
This way the muscles in your lower back can fully shorten and lengthen.
The second variations is rack pulls, which allows your upper back to be worked with heavier weights.
Set the bar on the power rack about the knee level range.
Put weights on the bar and pull your back to an upright position.
If you keep the bar at a high starting position, you will remove the legs from the exercises and work your back mostly.
Source...