EXERCISE TO TONE AND STRONG BACK MUSCLES

This Is the Number One Move Trainers Use to Sculpt a Strong, Toned Back

 

1. Lying Supported Elbows-Out Dumbbell Row

The trainer: Craig Ballantyne, a certified trainer and author of Turbulence Training
Why this move kicks ass: "You don't need to use a lot of weight in order for this to be an effective move," says Ballantyne.
How to do it: Instead of standing, perform the exercise while lying chest down on a bench that's set to its lowest incline. Let the dumbbells hang at arm's length from your shoulders (A). Keeping your elbows flared out, row the dumbbells toward the sides of your chest (B). Pause, then slowly lower the dumbbells. That's one rep 


2.Suspended Row

Why this move kicks ass: Beside being an excuse to finally use the BDSM-looking TRX equipment, this move engages all of the same muscles as the classic dumbbell row, and it's really safe for your shoulders, says Boyle.
How to do it: Grab the TRX handles in both hands, and stand facing the anchor point with feet shoulder-width apart and arms straight in front of you. Lean back, and walk your feet forward to the appropriate ressistance angle (A). Keeping your shoulders pulled down and back, bend your elbows to pull your chest toward the handles (B). Pause, then return to the start with a slow controlled movement. That's one rep.


3.Dumbbell Row

Why this move kicks ass: This move targets all of your upper back muscles and is especially good for targeting the backs of your shoulders, which can be particularly hard to engage, says Romaniello.
How to do it: Grab a pair of dumbbells, bend at your hips and knees, and lower your torso until it's almost parallel to the floor. Let the dumbbells hang at arm's length from your shoulders, your palms facing behind you (A). Bend your elbows and pull the dumbbells to the sides of your torso. Pause, then slowly lower the dumbbells (B). That's one rep.


4.Renegade Row

Why this move kicks ass: The renegade row is a serious back strengthener and also works your core, says Borden.
How to do it:  Grab a pair of dumbbells, and assume a pushup position with your hands on the weights, arms extended, and feet slightly wider than hip-width apart (A). Bend your right arm, and raise the dumbbell to chest level, pressing the left dumbbell into the floor for balance (B). Lower the weight to the floor, then repeat the move by rowing the left dumbbell. That's one rep.