The back workout regimen can be broadly classified into three muscle groups or segments that involve various back strengthening exercises. These segments are Lower back, mid back and upper back.

Lower back: the lower back muscles are important for the weigh support and ability to withstand the rigors of activity. During exercise regimens, the lower back is put under tremendous strain and needs adequate conditioning to aid body mass growth. These muscles also are responsible to provide protection and strength to the base of the spinal cord that in turn provides stability to the bones structure. Most of the back related problems that body builders face are due to inadequate development of the lower back muscles. Weigh training also puts enormous pressure on the lower back muscles. It is common for instructors to start their wards with a lower back workout regimen before they introduce the weight training schedule. Lower back workout must increase in intensity in proportion to the schedule of upper body exercises and must not be neglected or skipped over.

Middle back: Middle back is the portion that is directly behind the abs and pectorals. All the exercises that are done for abs and pectorals, affect this back portion. Middle muscles of the back also need to be tones in proportion to the pectorals and abs to get the tapering look. The middle back workout always is included as a part of the abs and pectoral muscle development group exercises. Additional middle back workout must be included for people who lift heavy weights. This group of muscles also takes a lot of strain during upper body exercises and proper toning can reduce instances of back pain.

Upper back: Upper back exercises are almost never done in isolation; they are always included as a part of the regime that involves shoulder muscles and chest muscles. Upper back muscles are the strength muscles that aid body builders in lifting weights. While doing weights training, people are advised to use the muscles of the shoulder and backs, rather than using only those of the arms and legs. It is important to tone this set of muscles to prevent improper weight training and also to prevent injuries caused due to over stress. A complete back workout regimen that involves exercises of all the muscle groups is usually recommended for people with back problems and also for strengthening of spinal cord. For, body builders, back exercises are a must before the start of any regimen.