5 exercises to tone your back
There are a variety of exercises you can do to target your back muscles. The main back muscles include your trapezius, latissimus dorsi, rhomboids, and erector spinae. It is important to find exercises that target each of the major back muscles if you would like to tone it. The 5 exercises to tone your back that I have included are for beginners and regular gym-goers.
Although many exercises for your back can be performed using machines (such as lat pulldown), you do not have to use these to get a good workout. This means you can perform these exercises both in the gym and in the comfort of your own home. All you will need are 2 dumbbells of the same weight, a bench and a mat.
One benefit of using dumbbells is the gradual increase in weight. Most machines have a slight jump in weight meaning you may be on a particular weight for a while. However, with dumbbells, they usually only go up by 1 kg (sometimes more).
Here are 5 exercises to tone your back:
1) Single arm Row
This exercise will target your latissimus dorsi, trapezius, posterior deltoids and biceps.
Rest your left knee on a bench and bend forward 90 degrees keeping your back straight. Hold the dumbbell in your left hand and your arm straight. Slowly bring the weight into your waist/hip whilst bending your elbow and then slowly go back to the start. Repeat on the right side. Ensure your elbows remain close to your body throughout the exercise.
2) Batwing row
This exercise will mainly target your rhomboids.
Adjust your bench to about 45 degrees. Have your chest resting on the bench and your feet either side of the bench. Hold the weights slightly in front of you. Bend your elbows 90 degrees whilst bringing the weights in towards your waist. Keep your elbows close to your body whilst performing this exercise.
3) Shrugs
Shoulder shrugs mainly target your trapezius muscles.
Hold the dumbbells in each hand and move your shoulders up-towards your ears and back down (in a shrugging motion).
4) Dumbbell bent over row
This exercise targets your latissimus dorsi, trapezius, posterior deltoids and biceps.
To perform this exercise, you will need to begin standing shoulder width apart. Hold dumbbells of the same size in either hand. Bend forward about 45 degrees, whilst keeping your back straight and slightly bend your knees. Have the dumbbells in front of your shins and slowly bring them in towards your waist and then back to the shins. Repeat until you have completed all of your reps.
5) Back extension
This exercise will target your lower back muscle (erector spinae). It can be performed with or without a weight.
Begin lying face down. Have a neutral position with your spine. Slowly lift your torso up whilst keeping your hips and lower body on the ground or bench. Slowly lower yourself back to the start position and repeat. If you want to use a weight, some gyms have a back extension machine which will allow you told a weight whilst moving your torso.
Conclusion
Remember to take your time whilst building your strength. Focus on your form to begin with and then move up in the weights. This will allow you to progress correctly.