Work out for the Back?

I usually do two a week however you could rotate which part of the back you focus on if you do it weekly

Day 1:

Pick one primary and between three and five secondary movements from the upper back list (depends how I feel)

Day 2:

Pick one primary from the lower back section and then finish off lower back with hyper-extensions. Then I'll train rear delts and pick one or two movements from upper back.

If you are unsure how to do any of these try googling it, if you can't find it drop me a message and I'll be happy to help (I won't be watching this page)

Upper back:

Primary:

Bent over barbell rows
T-bar rows

Secondary:

Pull ups (overhand grip)
One arm dumbbell rows
Lat dumbbell pullovers
Straight bar push downs
Lat pulldown
Seated rows
Seal rows
Rear delt raises

Lower Back:

Primary:

Rack Pulls
Deadlift

Secondary:

Hyper extensions

This is all assuming you have a barbell, bench and dumbbells at home. (back is quite hard to train efficiently without equipment)

One move I like is from tapout xt, lying back extensions. Lie on your stomach, knee and legs above the ground and lift your upper body as well. Keeping hands and arms hovered near forehead, contract it back toward your back and do the other arm as well, then release back to forehead alternatively. I know it may seem elementary but I like it for the upper back and core.

Try bridges to strengthen your back and improve flexibility. If you experience back pain from kettlebell swings, your form is off and injury is in your near future. Take a lesson or get your form checked.