Back

Lats (latissimus dorsi)

The lats (marked blue in the diagram) are the largest muscles of the upper body. They give the back its broad v-shape. This large muscle covers either side of the upper back from the shoulder to the bottom half of the spine, down to the rear of the pelvis (hip-bone). The single point of insertion of the lats is the bottom of the bicipital groove of the humerus (the top of the upper arm, under the shoulders). No wonder this is such a powerful muscle! The main action of the lats is to pull the shoulders down and back.

The  best exercises for the lats are:

Lat pulldown (machine) to front

Pullups using an overhead bar (vary the width of your grip). Ideally get a personal trainer or gym buddy to help you with the last few reps, by grabbing your waist and pushing you up, then you can perform the descent unassisted.

All rowing movements (barbell row, seated pulley row, dumbbell row)

Traps (trapezius)

This muscle forms a diamond shape which links the neck, collar bones (clavicles), shoulder blades (scapula), and spine (all the thoracic vertebrae). Well-developed traps produce thickness round the upper back and between/above the shoulder blades. However, over-developed or tight traps have the negative effect of making the shoulders look narrow. Correctly developed traps help good posture, and prevent the shoulders drooping forward. Their main action is to raise the entire shoulder girdle.

The best exercises for the traps are:

Dumbbell shrug, or barbell shrug will develop the upper traps.

Rowing movements will build the mid traps (dumbbell row, barbell row, seated pulley row)

Rhomboids

These are smaller muscles between the shoulder blades (scapula), which connect the scapula with thoracic vertebrae. They pull back and stabilise the scapula. If you do a wide range of exercises to strengthen the lats and traps, your rhomboids will automatically develop.

Spinal Erectors

These important postural muscles surround the vertebrae and protect the spine. The best exercise for the spinal erectors is the barbell deadlift. Make sure you perform the deadlift slowly and with good form. Always start with a light barbell and build up incrementally over time. Why not save yourself a fortune in physio rehab, and invest in a few sessions with a personal trainer to ensure you're performing the deadlift safely. The last thing you need is a back injury.

Lower Back

This includes the lower spinal erectors, plus several muscles which link the lower vertebrae, the lower ribs, and the pelvis. Their role is to stabilise your core. It's so tempting to neglect this vital area of your body, because they are not 'showy' muscles in the same way that the large muscles are. But a strong core is vital to prevent injury and lower back pain, which you want to avoid at all costs!

Best exercises for a strong lower back:

Barbell deadlifts

Plank (also targets your deep ab muscles: transverse abdominus)

Hyperextensions (either lying face down on floor, or using a machine)

Standing side-bends with dummbell (also targets the obliques, important abdominal muscles).