5 Exercises for a Strong and Toned Back
Categories: Health

5 Exercises for a Strong and Toned Back

Today we’re toning your beautiful back! This routine will have you feeling so strong and confident… and get ready to wow when you slip into a backless dress for those holiday parties you have coming up.

To perfect your form and prevent injury throughout this routine, make sure you maintain a slight bend in your elbow in every move. And start with lighter weights, especially for the forward and lateral raises, to keep your neck and back safe. Go through this circuit 2-3 times a few times a week for maximum upper back toning.

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Now let’s bring sexy back babe ;)

1. Bent Over Row 

Tones your back and biceps!

Begin with your feet together, knees slightly bent and upper body hinged slightly forward at the hips while engaging your core. Let your arms hang directly in front of your chest with a dumbbell in each hand. From here, lift the weights up by your chest while pulling your elbows directly behind you. Make sure to keep your arms tucked by your side. Slowly lower back down.

Complete 15 reps.

2. Forward Raise

Strengthens your shoulders and upper back!

Begin with your feet together and arms in front of your body, palms facing down with a dumbbell in each hand. Maintain a slight bend at the elbow as you raise your arms directly in front of you until your arms are parallel with the ground. Slowly lower back down.

Complete 15 reps.

3. Lateral Raise

Sculpts your shoulders and upper back!

Begin with a dumbbell in each hand, arms by your sides and a slight bend at the elbow. Keep shoulders down as you raise your arms directly out to the side while still maintaining the slight bend at your elbow. Slowly lower back down.

Complete 15 reps.

4. Shoulder Press

Tones your upper back, triceps, and shoulders!



Begin with feet together, a dumbbell in each hand and arms raised at a 90-degree angle with elbows in line with shoulders. Raise the dumbbells directly above your head. Make sure to keep your shoulders neutral throughout the movement. Slowly lower back down.

Complete 15 reps.

5. Plank Row

Sculpts your back, biceps, and core!

Begin in a plank position with your wrists directly below your shoulders and a dumbbell in each hand. Keeping your core engaged and steady, pull your right arm up with your elbow directly behind you. Make sure to keep your arm tucked by your side. Slowly lower back down.

Complete 15 reps on each side.

What are your favorite exercises for a strong back? Share them with us @BritandCo and @ToneItUp.

(Photos and GIFs via Tone It Up)