BACK
Meet your BACK muscles
Your main back muscles are latissimus dorsi, trapezius and teres major.
Latissimus dorsi is lower half of your back along with your hip and spine. This muscle is attached to your upper arm. Its main job is to pull your upper arms from a raised position down to the sides of your upper body. Some exercise which require this movement are chinups, pullups, lat pulldown and so on.
Trapezius is a triangle-shaped muscle located in upper half of your back. There are a few different jobs this muscle does. The main job of the upper part of this muscle is to lift your shoulder blades. The main job of the middle part of this muscle is to pull your shoulder blades closer to each other. The main job of the lower part of this muscle is to pull your shoulder blades down.
Teres major is located in the outer edge of your shoulder blades. Like latissimus dorsi, this muscle is also attached to the upper arm. Its main job is to help your latissimus dorsi pulling your upper arm down to the side of your upper body.
Improved back strength reduces back pain
Regularly performing back exercises can help prevent back pain by strengthening the muscles and improving spinal stability. Strong back muscles provide better support for the spine and reduce the risk of injuries.
I personally experienced the best benefit for myself with strength training for my back. I was suffering with my back pain for years probably since high school. It was probably caused by various factors such as poor posture, sedentary lifestyle, or muscle imbalances. In my second year of strength training, I was confident that I gained so much strength in my back since my performance for deadlift (this is my one of my FAVORITES!) was tremendously improved. I then noticed my back pain has not been back at all. I was truly happy about it.
Enhanced Posture
Back exercises help align the spine and improve posture. By strengthening the muscles that support the spine, back exercises can help correct postural imbalances and reduce strain on the back.
The other thing I started seeing change in my body was my posture. If I look at myself in the mirror, I used to hate my hunched back but did not know what to do to correct it. This is my 3rd year of strength training, and I start seeing improved posture in an obvious way. Better posture makes you look like a different person!