Y’know, not bad at all.

in order to improve you have to use references especially when you are just starting out

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McGill big 3 every day. Walking 2x per day. Get the Back Mechanic book on Amazon. It’s all you need.

Low Back Ability is where a lot of people on here go. He doesn’t offer instant fixes or band aids. He is about fixing the cause, not the symptoms. He argues that the back has extensive musculature that should he used, not avoided and that avoidance causes more problems than not. I would give it a try. Its a slow slow process but I feel like it’s the right way

My pick is Back in Shape program on YouTube. He makes a lot of sense to me at least. He explains what to do and why. Very highly recommended.

McGill big 3 every other day. Add in glute bridge and dead bugs. If it hurts or tingles, stop. Avoid pain triggers. Walk as much as you can. Avoid inflammatory foods or sitting too much. Time. Maintain a positive attitude. Isometric holds you can do on a roman chair (avoid flexion for now). Good luck homie.

I started with lots of walking. In 10 weeks, I was pain free. Then started the mcgill big 3 daily. After that was easy I started some light stretches, few other body wieght exercises and push ups. Recently started some low back ability on YouTube. Doing (3) 30-60 minutes stabilization core, hips and glute workouts a week. Still doing a ton of walking. After 8 months back to normal life and feel about 90%.

For lats i would recommend a wide grip pullup or lat pulldown variation for ur upper back and traps a kelso shrugs or a wide grip chest supported row and for your erectors and lower back sldl or hyperextensions

I’m willing to believe that you aren’t fishing for compliments- your back is already lean and muscular. Not sure what aesthetic you are chasing though? You could cut slightly and possibly enhance your hourglass, or bulk slightly with rows, pullups or lat pulldowns, shrugs, & lower back work if you wanted more roundness & bubbly muscles with a deeper spinal cleft, then cut back down to show off all the work.

But you look like you’re in a healthy and well developed place that could be maintained while living a full life without being in show prep bodybuilder hell. Dysmorphia? What are your goals and what do you feel is deficient?

The lower back fat can be taken care of with oblique exercises and cutting. But honestly everything looks pretty well defined, I’d just keep doing whatever you’re doing and if you want a bigger back just bring up the weight on your dumbbell/barbell/machine exercises. You’re clearly already on a good path, keep at it! 👍

DM me I’m a Personal Trainer

I have no comment on leaning out (your decision), but for added musculature I would try other row variants that don’t just target the lats (barbell row, bent-over DB row, seal row, single-arm DB row, t-bar row). You could also try close-grip lat pulldowns. Of course deadlifts are also key.

You might consider face pulls or other rhomboid exercises for more definition there (band pull-aparts, face pulls, wide grip cable row, rear delt machine/DB flys). I would also make sure that your form is dead-on for pull-ups and lat pulldowns. You want to be thinking about your contracting your lats and keeping your chest up at all times to avoid rolling your shoulders forward.

I want to say, like others, that you have good definition. My comments are only meant to propose ways to hit the back for variation and strength.

- Person who likes training their back!

You won’t fix the curve but if it’s not giving you pain then it’s not an issue. I have a slight one too, never kept me from lifting. Almost everyone has slight variation in their spine and something like scoliosis is defined by an angle > 10 IiRC

If your back is curving like that, have you been to a doctor to rule out scoliosis?

Yoga

Where do you live ?

I would honestly go to a doctor first to see why you have an S shaped back.

Once you've gotten the all clear, can't go wrong with cable pull downs, bent over barbell rows, seated cable rows.

Deadlifts is great too but with your current back shape I'd not wanna put too much stress on thr lower back just yet.

Pull-ups help a lot bro.

Quality over quantity with your reps you will see gains bro

You want tips?

Have you shit in your trousers?

Deadlifts and heavy ass rows. Pendlay rows and landmine rows are my favorite

You’re doing well. I’d just keep working on the thickness - increasingly heavy rows. Especially build up your teres major/ minor. And you can never do too much to grow those rear delts

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Keep up what you’re doing, looking good

To engage lats and middle back more, I don’t think of the motion in the exercise as pulling my arms back, I think more in terms of keeping my arms where they are and pushing my chest forward, if that makes sense.

Go slow and steady. I'd buy a pull up bar though. You can buy one very very cheap on Amazon. I bought a doorframe bar back in November for like $25 I think. Easy to set up and very very very sturdy! I was initially worried about the quality of the bar because I've seen so many fail videos involving these. Mines very rock solid though so I don't know what these other people do to fail so epically. 

https://www.reddit.com/r/bodyweightfitness/wiki/faq/?rdt=50092#wiki_i_don.27t_feel_my_x_when_doing_y.2C_what.27s_wrong.3F

Have you tried it with your feet elevated?

upper back generally more flared elbows. lats generally more tucked (shoulder extension) on rows or anything vertical ( go to playground if lats are high priority)

Did they say specifically where your strength is lacking?

I love cable machines for targeted strengthening, but for a beginner you'll quickly get a lot of useful not targeted back strength progressing with squats and deadlifts.  If you go that route, focus on doing the fullest range of motion you can with the best possible form.

When doing body weight exercises like back extensions or reverse legs lifts, people usually progress via limb isolation (e.g. single leg lifts), shortening the lever (e.g. bending legs), using bands to assist, or they do negatives where they start in the final position and attempt to resist transition to the start position (e.g. start in a back extension and resist falling on your chest with as little assistance of hands as possible).

Are there specific tricks you are aiming for? If so, where are at in the progressions you are following?

There are so many ways,

• Attempting a flying cobra: even if not successful, that is still a great exercise.
• have a resistance band loop around the front of your hip, hinge backward against the resistance of the band and pulse.
• Try descending down from standing to a wheel while using the wall as a support to make sure you don’t fall snd injure yourself. But don’t use the wall to essentially cheat by propping yourself up with the wall.
• being in a wheel and try staying for at least 15 seconds.
• standing up from a wheel (see gif of me doing it below). Even if it is not successful, it still helps conditioning your muscle to get stronger.

https://i.redd.it/uk5zwyojz9ye1.gif

Here's a nice article with several variations of back extensions: https://www.daniwinksflexibility.com/bendy-blog/back-extensions-the-backbenders-broccoli

Concept 2 Rowing Machine strengthens the hamstrings, core, back, & arms.

Maybe you could find some of the material here useful:

https://www.hybridcalisthenics.com/bridges

If not, apologies.

Anyhow, best of luck!

I have a very flexible back. Reverse hypers extension machine to release the lower back and spine. It'll help pump blood into your lower back and stretch it out. I can do about 70/ 80 pounds per side so 140 or 160 pounds total.