If you are trying to strengthen, tone or add muscle to your back, here are some exercises you can do while at the gym. Each exercise uses equipment that most gym should have available.
3 Back Exercises using Gym Equipment
Seat Cable Rows
Grip bar with hands at shoulder width (inner grip). Sit in good body alignment (abs tight, chest up, back straight). Place feet firmly on foot plates with knees bent. Squeeze together (retract) shoulder blades while, in a controlled motion, pull handles toward you bringing elbows back as far as possible while keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
Lat Pulldown (Close Grip)
Grasp close grip handle with palm-in grip (facing each other). Sit in good body alignment (abs tight, chest up, back straight). Keeping back straight, lean back slightly from hips, allowing bar to clear head. Squeeze down (depress) shoulder blades while, in a controlled motion, pull close grip bar down in front of head, drawing elbows down toward sides and keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form; avoid downward rotation of forearms. While maintaining the controlled motion, return close grip bar to starting position. Do not allow muscles to relax before next repetition.
Cables Back Extension
Stand on platform and hold cable handles to your sides. Keep your head up, back straight and your knees slightly bent. Bend at the waist and lean forward until your upper body is parallel to the ground. Pause briefly then return to the starting position. Do not allow muscles to relax before next repetition.