When you walk into a gym, how many people do you actually see working on their backs? Chances are, not too many. A couple of reasons why this is true would be that
most people do not know the proper exercises for a good back workout and most people still believe in the old "out of sight, out of mind? mentality. Since most people cannot really see the fruits of their labor, they either do not work their back as hard as they do the other muscles or they just do not have a back workout at all.

But contrary to popular belief, the back is probably the most visible body part. Why? For the reason that even though we may have the heroic chest, the bulging biceps and the strong legs, we cannot walk around half-naked all the time. Underneath the dress shirts, business suits, and work uniforms, there really is no testament to the hard effort that we out in so that we can show off our body to our friends and colleagues.

However, a well- developed V-shaped back changes the proportion of our body. A strong back shows through our clothes, regardless of what we are wearing and it is a testimony of our commitment to develop a better and fit body.

Furthermore, developing a strong back assists us when we perform activities such as pressing and squatting, as these exercises require a strong back. As well, a strong back promotes proper body mechanics (posture). A wider back also means a smaller waist.

With this in mind, pay more attention to your back workout. The following are examples on how to perform the proper back exercises that limit injuries:

We'll start off the program with a warm-up that will get your back muscles ready for this "strenuous workout?.

Here is the workout outline:
? Wide grip - close grip pull-ups
? Seated cable rows
? Wide grip - lateral pull down
? One arm dumbbell row
? Back extensions

Wide Grip/ Close Grip Pull-ups
Pull-ups are usually a good warm-up exercise because you are working only with your own bodyweight. If you are more advanced, add some weight to a belt. Like the standard dip, pull-ups are an upper body workout since both exercises hit all the muscle groups.

For a wide grip pull-up, the ideal starting position is with your palms facing away from you, with your arms separated roughly twice your shoulder width apart. For a close grip pull-up, your palms should be facing you with your arms roughly shoulder width apart. For both exercises, straighten your arms and let your body hang with your knees bent and feet crossed at the ankles.

When you pull your body up towards the bar, your upper chest should literally touch the bar. When doing this exercise, concentrate on your back and control your tempo. Try to take the biceps out of the movement. You may want to use straps to concentrate the isolation on your back. Start off with three sets of these exercises and don't stop until you've reached "complete failure? on each set.

Seated Cable Rows
Back thickness is acquired through different varieties of rowing exercises. Seated Cable Row is just one of a variety of rowing exercises. Other rowing exercises include bent rows and T-bar rows. When performing rowing exercises, you are not pulling with your arms or shoulders, but you are using your back muscles. Remember to start off with a manageable weight.

Starting Position
Sit at a rowing machine with your feet flat on the floor. If necessary, adjust the seating height and chest pad of the machine to suit your comfort. Make sure your back is straight and your chest is in constant contact with the chest pad (this can be used as an indicator if you are swinging your body or not). For this exercise, you can use either the narrow or the wider grip available on the machine.

The Exercise
When doing rowing exercises form is extremely important. Three basic things to keep in mind:
(1) slightly lean back and pull up your chest
(2) arch your back
(3) squeeze your shoulder blades together
During the exercise, look straight ahead and concentrate. Imagine that you are squeezing a tennis ball or an orange between those shoulder blades. The handles should reach your chest or your obliques just as you are pulling the handles toward you. Pause, then slowly control the movement of the weights back down and repeat.

Sets
Try to do three to four sets, where you can squeeze out 8-12 repetitions with good form while increasing the weight slightly in each successive set. Take a two-minute rest in between each set and stretch during the rest period to keep the muscles loose. Remember - do not sacrifice good form in place of doing more reps, as this can lead to serious injuries. If 8-12 reps are unattainable, either lower the weights or go to failure.

Tips:
? Slightly lean back and pull up your chest
? Arch your back
? Squeeze your shoulder blades together

Wide Grip Lat Pull-down
If you do not have the strength to do pull-ups, do lat pull-downs instead. Though it is not as good as pull-ups, this exercise should suffice in increasing your upper body strength. You can also vary the grip in pull-downs from wide grip to close grip to target different areas of the back that are not often in use. By using different grips, you will notice a difference in the range of motion as well as in the muscle contraction. Avoid pulling the bar behind your head as this puts a lot of undue stress on your neck and your shoulders.

Starting position
The hand position on the bar should be twice your shoulder width apart (same as the wide grip pull-ups). The seat of the pull down machine should be set so that your knees can slide in easily and comfortably under the pad. Your feet should be flat on the floor. Push with your toes if the pad is too high, so long as your knees are firmly pressed onto the pad.

The exercise
Grab hold of the bar and pull it down on top of your chest. At the same time, lean backwards slightly (remember to keep you knees firmly on the pad and feet on the floor) and arch your back. Pause for a count of 2 while the bar is on top of your collarbone and then slowly move back to the starting position.

Sets
Again, try to do at least 3 to 4 sets of 8-12 repetitions using proper form. Remember that you are not in the gym to boost your ego. If 8-12 repetitions are too much, just try to do as much as you can.

Tips
? Maintain your position throughout the exercise
? Avoid jerking your upper body to help move the weight

One Arm dumbbell row
This exercise is one of the best for isolating your middle and back muscles. As with the previous exercises, the key is to take your time and use proper form. As you get stronger and more comfortable, you can try changing the plane of the exercise slightly and use more of a sawing motion to move the dumbbell up and down.

Starting position
Start off with your left knee resting on a flat bench and your right foot planted on the floor. Place your left arm on the bench supporting your upper body. Your back should be almost parallel with the floor. Pick up the dumbbell with your right hand. Before starting the exercise, look straight ahead to keep your back straight.

The Exercise
Without using any momentum, concentrate on pulling your elbow as far as you can while tightening your abs to keep your body from rotating. The dumbbell should end up parallel with your torso. The weight should follow the elbow in a smooth and continuous motion. After you have rowed the dumbbell, lower the weight slowly to the starting position.

Sets
Do 3 to 4 sets of 8-12 repetitions while slightly increasing the weight.

Tips
? Do not bounce the weight back up or use momentum as this could lead to injury (shoulder tear).

Back Extensions
This exercise can be used either as a warm-up exercise or a finishing exercise. It is great for loosening and stretching those tight muscles on your lower back. It also makes a good abdominal workout.

Starting Position
Lie face down on a hyperextension bench, placing your ankles under the footpads. Your upper thighs should be flat on the wide pad (adjust if it is not) for you to bend at the waist without any restrictions. Make sure that your body is in a straight line or parallel with the floor. Cross your arms in front of you. For some added resistance, try holding a weight flat across your chest with your hands around it.

The Exercise
Slowly bend down as far as you can comfortably while maintaining a flat back. Keep your head in line with your spine. Then slowly raise your torso back to the starting position with your body parallel with the floor.

Sets
Do 3 to 4 sets of 15-20 reps.

Tips
? Don't arch your back while raising your torso as this places undue stress on your lower back.
? Perform the exercise slowly. Any use of momentum can cause injury.
? Keep your head in line with your body to avoid straining your neck.