The back is made up of many different muscles, but the routines that follow target the latissimus dorsi, rhomboids and the trapezius muscles.

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If you build up these muscles and improve their shape and definition, you create a well proportioned back with a broad muscular shape.

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Generally, people aim for one or two effects when building a muscular back: a wide back with an open V-shape or a thick-set back with greater girth.

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For a wide back, concentrate on pull ups and lat pull downs that emphasise the latissimus dorsi muscles (the lats). For thickness, you need to concentrate on the lats and the rhomboids: reverse flys, seated rows and bent over rows will emphasise these muscles.