CHINS

Primary Muscles: Lats
Secondary Muscles: Shoulders, Biceps
Best Rep Range: For beginers this is a very difficult excercise perform 3 sets of 2 reps until you build the strength to perform between 6 & 8 reps. Ater this add weight via a weight belt so that you can perform 8 reps.

This is probably the best back builder, but also a very hard one. You must remember that if you grip the bar too closely then your biceps will take most of the load.

People who are new to this excercise will probably be able to do one or two reps before failure, you must make sure you are going all the way up and then going into a full hang.

Grasp the bar with an overhand grip thats just slightly beyond shoulder width. Bend your knees so your feet don't touch the ground and pull yourself up until your chin reaches the bar. Slowly lower yourself again until your arms are full extended and perform the amount of reps required

LAT PULLDOWNS

Primary Muscles: Lats
Secondary Muscles: Chest, Shoulders, Biceps
Best Rep Range: Between 8 & 12

This excercise is also one very good excercise to help add on slabs off muscle. Performed correctly it can help transform the shape of your back within a relatively short period of time.

Sit at the pull down station making sure the height of the seat and the weight you shall use has been adjusted. Grasp the bar with both hands slightly wider than shoulder width apart with your palms facing away from you.

Slowly pull the bar down to your chest, leaning back a little bit but making sure your back is not arched and remains upright. This excercise can also be performed behind the neck but done this way can be more painful on the shoulder joints.

BARBELL ROWS

Primary Muscles: Lats
Secondary Muscles: Chest, Shoulders, BicepsTraps
Best Rep Range: Between 8 & 10

This excercise can place a lot of unneccessary stress on the lower back. I would reccomend that most people do not use this excercise and use one of the many other types of rows instead.

DUMBELL ROWS

Primary Muscles: Lats
Secondary Muscles: Chest, Shoulders, BicepsTraps
Best Rep Range: Between 8 & 10

Start with your right foot flat on the floor and place your left knee on a bench. Then lean forward so you are resting your weight of your body on your left hand which is now place flat on the bench. Your back should be in a parallel position with the bench. Reach down and pick up a dumbell with your right hand and making sure your elbow on your left arm is locked. You must make sure that you keep your back straight at all times. usually set your eyes on an object in front of you and keep your head pointed that way and not at the floor (this will help).

Now slowly row the weight with your back while keeping your hand firmly placed around the dumbell. You should end up so that your elbow is riughly as far back as it will go. Once you reach muscle failure switch over and do the same with the left side.

MACHINE ROWS

Primary Muscles: Lats
Secondary Muscles: Chest, Shoulders, Biceps, Traps
Best Rep Range: Between 8 & 10

This excercise is a great one and widely used. It is very similar to the barbell row only much safer. Also very easy to perform. Sit at a machine row machine, select the desired weight and `Row` the weight bringing your hands back to meet your chest. In all back excercises it is important that you feel the back working and not letting other body parts do the backs work. Remember you are only cheating yourself.

DEADLIFT
Primary Muscles: Lower Back
Secondary Muscles: Biceps. Delts, Glutes, Hamstrings, Lats,  Quads, Traps
Best Rep Range: Between 8 & 10

Stand about shoulder width apart and grasp the bar, roughly at the same position of where your feet are below the bar, with palms facing down. Bend at the knees slowly lowering your glutes while keeping your chest out, and your back straight, when you have lowered to the point that your thighs are just above parallel to the floor   you are ready to begin this excercise. Do not look down but look forward making sure that your head is kept pointed forward at all times. Slowly begin to straighten your legs while keeping the same posture as described before (back straight, arms straight, face not pointing down at the floor) Pull to a point that you are standing upright still with your arms and back straight and chest pointed out. Once you are in this position slowly start to lower the bar to the starting position.