Bent Over Dumbbell Rows – Grab some dumbbells that you will be able to perform 4 sets of 15, 12, 10, and 8 reps with. As the reps lower you should use heaver dumbbells. Stand up while holding a pair of dumbbells and carefully lean over at the waist until your back is parrell with the floor. Make sure your knees are bent slightly. With the dumbbells hanging straight down, pull the dumbbells up to your sides as high as possible and squeeze your back muscles together at the top for a count of three seconds. Then slowly lower the dumbbells back to your starting position.
Machine Rows – 4 sets of 12, 10, 8, and 6 reps again adding weight as you lower your reps. Start in a seated position by placing your feet firmly against the footrests on a back row machine. If you do not have this type of machine you can use exercise bands with the band placed under your feet. I like using my Bowflex for this exercise. Arch your back slightly and grasp the handles or grips if you are using exercise bands. Pull the handles toward you and squeeze and squeeze your back muscles for a count of three. Do not bend backwards at your torso. Your back should remain straight. Slowly return the handles to the start and repeat with the next rep.
Flat Bench Dumbbell Pullovers – 3 sets of 10 reps a piece. Start by lying face up on a weight bench with your head and neck supported by the bench. Hold a single dumbbell with both hands over you chest by cupping the inside of the dumbbell. Bend your elbows slightly. Now lower the dumbbell behind your head toward the floor. Make sure the movement does no go beyond full stretch, contract your lats and return to the start position. I think this is an excellent back workout exercise. Sometimes this exercise is mistaken for a chest exercise.