Just because you don’t show off your back like you would your abs, legs and arms, doesn’t mean that you shouldn’t work your back. Your back is your biggest support and will be for the rest of your life so it is important for maintaining a balanced physique. Strengthening and toning your back will help you with your posturing as well as help eliminate back pain. Here are some workouts that are great for toning your back.
Inverted Row: The inverted row strengthens your rear shoulders, upper back, middle back, and biceps.
Set a bar in a rack to about the height of your waist. Place yourself underneath the bar and grab it with your palms facing away from you. Make sure that your hands are placed a little wider than shoulder width apart. While keeping your body straight from head to toe, core tightened, chin tucked, and shoulders down, pull your chest up to the bar, keeping your elbows at about a 45 degree angle from your body. When you lower your body to repeat the exercise, make sure to do it slowly and until your arms are fully extended. Do 4 sets of 15.
One Arm Dumbbell Row: This strengthens your upper back, biceps, and shoulders.
Stand to the right of the bench and let your arm hang down while holding a dumbbell in your right hand with your palm facing the side of your body. Keep your left knee and hand on the bench for balance. Keep your core and abs tight and lean forward so that your back is almost parallel to the floor with your right knee slightly bent. You don’t want to lock your knee. Then, pull your right arm with the dumbbell up until your elbow is pointing to the ceiling and your upper arm is parallel to the floor: your dumbbell should be at the side of your ribcage. Finally, lower the weight back down, slowly. Do 4 sets of 15.
Underhanded Seated Cable Row: This exercise strengthens your back, biceps, shoulders and abs.
Sit at a low pulley cable station and grab the straight bar attachment with and underhand grip. Place your feet on the platform with your knees slightly bent and your arms bent at the hips. Using your legs, push back into the start position with your arms full extended while holding the bar. Maintain a straight upper body throughout this exercise and pull the bar towards your waist. Return the weighted bar until your arms are fully extended and repeat. Do 4 sets of 15.