Source: wikiHow
Three Methods:Working Your Back with Free WeightsUsing Weight Machines to Develop MuscleBuilding Muscle with Bodyweight ExercisesCommunity Q&A
In order to build back muscle, focus on exercising the large muscle groups in your back. You can perform several useful exercises either by using free weights at home or by using lifting machines at your local gym. Plan to vary the back exercises that you perform, so that you can strengthen your upper back, lower back, and mid-back regions through different methods using weights and machines.
Or, if you prefer to exercise without this type of equipment, you can build back muscle using your own bodyweight.- 1 Do arm rows to build both sides of your back separately. Kneel on a padded gym bench. Place your left foot on the ground and your right knee on top of the bench. Place your left hand in front of you for support. Grab a dumbbell with your right hand and pull the dumbbell up to your armpit. When the dumbbell is fully lifted, it should be parallel to your chest. Do this in 1 smooth, slow motion, and hold the weight in place for about 3 seconds.[1]
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