Back
The Back 4 major parts
Latissimus dorsi (Lats), Trapezius(Traps), Middle Back and Lower back
*Disclaimer - Most exercises will target more then one section of the muscle but still help optimize growth in specific area.
Latissimus dorsi (Lats)
Free Weight (Barbell & Dumbbell)
Barbell Row (Wide Grip Lat Focused)
Dumbbell Row
Machines
Seated Row (Wide Grip Lat Focused)
Lat pulldown (Wide Grip Lat Focused)
Lat pullovers
One arm cable row
Body weight
Wide grip Pull ups
Supinated Pull ups
Trapezius (Upper Traps)
Free Weight (Barbell & Dumbbell)
Barbell Shrugs
Dumbbell Shrugs
Machines
Rear deltoid flies (Trap Focused)
Body weight
Shoulder blade squeeze
Middle Back (Lower Traps)
Free Weight (Barbell & Dumbbell)
Barbell Row (Close Grip middle back Focused)
Machines
Seated row (Close Grip middle back Focused)
Lat pull downs (Close Grip middle back Focused)
Body weight
Pull ups
Lower Back
Free Weight (Barbell & Dumbbell)
Romain Deadlifts (Lower back focused)
Machines
Hyper Extension
Body weight
Superman's