Just 
because you can't see your back in the mirror doesn't mean you shouldn't train it. A good back will give your physique a wide and powerful look, and it will also give you the illusion of having a smaller waist. How do you build a strong V shaped back? Read on as I detail my top three back exercises that will hit your lats, middle and lower back...
Middle back (Rhomboids)
This muscle group is located on the upper portion of the back anatomy, underneath the trapezius, they originate from the vertebrae and insert into the scapulae. The rhomboid muscle is activated as you bring and squeeze your scapula or shoulder blades back and together.
Mid Back Exercise (Seated one arm cable row)
1. To get into the starting position, first sit down on the machine and place your feet on the front platform or crossbar provided making sure that your knees are slightly bent and not locked.
2. Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
3. With your arm extended pull back until your torso is at a 90-degree angle in relationship to your legs.
4. Your back should be slightly arched and your chest should be tall and upright.
5. You should be feeling a nice stretch on your lat as you hold the bar in front of you.
6. The right arm can be kept by the waist. This is the starting position of the exercise.
7. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso). Breathe out as you pull.
8. You should squeeze your back muscles as hard as possible at the top of the movement.
9. Hold that contraction for a second and slowly lower the weight to the original position while breathing in.
Number of sets: 3 x12-15 reps
The reason I've selected cables instead of a single arm dumbbell row is to ensure that you control the positive and negative parts of the movement by not allowing slack in the cable.
Lats (Latissimus Dorsi)
The latissimus dorsi, also known as the “lats” or “wings,” are the largest and most well-known of all the back muscles. Once large enough, the lats are responsible for your body’s “V-taper” because of their protruding appearance under your armpit area and on the back of your ribs.
Lat Exercise (Lat Pull-downs)
The lat pulldown is an isolation movement used to build mass and quality in the lats.
1. Sit down on a pull-down machine with a wide bar attached to the top pulley.
2. Make sure that you adjust the knee pad of the machine to fit your height, these pads will prevent your body from being raised by the weight stack.
3. Grab the bar with the palms facing forward (overhand grip) for wide or shoulder width pull-downs. For narrow grip pull-downs use an underhand grip.(For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width and for a close grip at a distance narrower than your shoulder width).
4. As you have both arms extended in front of you - while holding the bar at the chosen grip width bring your torso back roughly 30 degrees while creating a curvature on your lower back and sticking your chest out, this is your starting position.
5. As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulder blades towards one another and the upper arms down and back.
6. Allow the bar go back to start position as you inhale and prepare for the next rep.
Number of sets: 3 x 12-15 reps
Again, I've selected cables and not body weight or weighted pull-ups is to ensure correct form. It is very important that the positive and negative portions of the movement are controlled.
The final exercise doesn't involve cables but many people seem to neglect the lower back, one of my favorites is the rack pull:
Lower Back: (Erector Spinae and Lower Traps)
Erector Spinae: The erector spinae muscles, or spinal erectors, line your spinal column from the lower to the upper back.
Traps: The Trapezius muscles are located between your shoulder and your neck. Since they extend higher than the collarbone height, they are most noticable from the frontal view; although they actually reach all the way down to the lower back region.
Lower Back Exercise (Rack pulls/Partial Deadlifts)
1. 
Set up in a power rack with the bar on the pins.
2. The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position.
3. Position yourself against the bar in proper deadlifting position.
4. Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings. Since the weight is typically heavy, you may use a alternating grip, a hook grip, or use straps to aid in holding the weight.
5. With your head facing forward, extend through the hips and knees, pulling the weight up and back until you reach a lockout position. Be sure to pull your shoulders back as you complete the movement.
6. Break at the waist and return the weight to the pins and repeat.
Number of sets: 3 x 8-10 reps
Complete these three exercises as described 1-2 times per week and watch you back grow. Well, you may not be able to see your back in the mirror, but once you start incorporating these exercises your back will certainly start getting more positive attention.
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