The deadlift works your backside extremely well, from your calves to your trapezius muscles. Don't take on more weight than you're ready for - build gradually! Starting with the barbell on the floor,

lift it until you have locked your knees. Move your hips down first and then bend your knees to return the weight down. 

Hyperextensions are great to isolate and work on your lower back muscles. Just as demonstrated above, cross your arms in front of you and bend forward as long as you

can keep your back flat, then gently get your torso back to where you started. Definitely start without the extra weight in your arms at first!

This is an ideal exercise for increasing back muscle mass, helping you create lean muscle and burn fat more effectively. Grab the bar overhand, with your hands slightly past shoulder

width. Keeping your torso locked, pull the bar down to your chest slowly, and repeat. 

This exercise lets you work each side one at a time, and take on a lot of weight. That's vital for not relying too much on one side of muscles,

and accidentally creating a weaker set of complementary muscles. Supporting yourself on the bench, and keeping your lower back straight, pull the dumbbell up to your side. Repeat, and then switch

arms. 

This is a fairly traditional back exercise. Just sit at the machine, and slowly bring the weight back to your torso. Men's Health recommends adding a three second

pause when you get the bar to you, as it keeps certain muscles working longer. Also, make sure to keep your shoulders down, to avoid injury over time.

Using your own body weight and a pulling motion will be essential to further back sculpting. Bodybuilding.com suggests a wide grip to emphasize your upper back, and to

make sure to do 8-12 reps to maximize growth. When you start, keep your shoulder blades down, and only lift as long as you can keep good form. 

You're going to really feel this one in your back. Make sure to keep your legs slightly bent, but don't squat. Just focus on lifting the bar towards yourself (with good

form), and keeping your back straight throughout your movements. 

With these techniques infused into your workout, you should be well on your way to having a powerful back that's going to

support your other muscles and help you burn fat.

Did we miss any essential exercises? Hit us up in the comments and let us know!