Now let's bring sexy "back". It's important to work all areas of the back when strength training, here are a few of my favorite back exercises to target the upper, mid, and lower back areas.

• Two Arm Dumbbell Rows

The lat pull down and seated row are the 2 most popular back machines and they are both good exercises.

• Lat Pull Up Assist Machine
  
• Lat Pull Down Machine

The Seated Row and Dumbbell Rows are great middle back exercises.

Starting Position: Hinge forward from your hips, and keep your knees slightly bent. Keep your lower back flat and hold dumbbells in your hands

Form: While keeping your back stationary, exhale and slowly bring your elbows towards the ceiling. Hold for a brief second and then slowly lower to the starting position.

Tips: Be mindful of the position of your lower back.

Move in a slow and controlled manner so that extra pressure is not placed on your lower back.

If you have difficulty with the position, try the seated row back machine.

This exercise will work your lower back, as well as your hamstrings, upper back, and glutes.

Starting Position: Adjust the bench so that your waist is in line with the top of the pad and position your feet firmly on the platform.

Form: Bend at the waist and lower your body towards the ground until you reach about 65-75 degrees. Pause briefly at the bottom and then raise yourself back up to the starting position where your back is in a straight line with your lower body.

Tips: Focus on keeping the tension on your lower back throughout the entire motion.

In order to add extra resistance to the exercise you can hold a weight plate against your chest.

The motion with pull downs is the same motion for pull ups. But if you are unable to do pull ups, pull downs on a machine can help to strengthen your back muscles.

Starting Position: Stand on the step and grab the handles firmly with both hands on the bent part of the handles. Place one knee on the padded knee rest, then place the second knee. All of your weight will be transferred to the knee rest, lower your knee's slowly

Form: Exhale and slowly pull yourself up as far as possible. Hold for a brief second and then slowly lower yourself until your arms are fully extended to complete 1 rep.

Tips: Your back should remain straight and your arm muscles should not be used any more then necessary

Always move in a slow and controlled manner so that momentum doesn't take over.

Start the weight to your body weight, as your strength increases lower the weight.

The motion with pull downs is the same motion for pull ups. But if you are unable to do pull ups, pull downs on a machine can help to strengthen your back muscles.

Starting Position: Adjust the height of the stabilizing bar so that it fits confortably on top of your thighs. Grip the bar a little wider than shoulders width, with your hands facing forwards.

Form: Exhale and slowly pull the bar down to the top of your chest, just below your chin. Hold for a brief second and then slowly return to the starting position.

Tips: During pull downs, you should also be mindful of the position of your lower back. Maintain a neutral position and pull in your abs to keep yourself stable.

Always move in a slow and controlled manner so that momentum doesn't take over.

One of the most common variations is to do this exercise behind the neck. I suggest you NOT do this, behind the neck pull downs place increased pressure on both your neck and shoulder and only offers a slightly different feel