A sleek toned back not only looks great, but it helps you to achieve perfect posture. "Womens Health" magazine reports that the muscles in your upper back help to keep your shoulders in proper place, which is down and back, allowing you to stand straight and tall. Additionally a strong back and proper posture can help you to perform physical activities in a more efficient manner. For example, maintaining a proper upright position while out on a run helps to keep the rest of your body in the correct form and therefore possibly preventing injuries.
Seated Row with Bands
Rows are efficient at working and toning your upper back and shoulders. For this exercise, "Fitness" magazine recommends using a resistance band rather than a barbell or dumbbell. Tie the resistance band to something sturdy at elbow height, about three feet away. Tie the band to a doorknob or a hook that is securely fastened into the wall. Grab the ends of the band and with palms facing each other, pull the resistance band toward you, as you press your shoulders back and together. Return to starting position for one repetition. Complete a total of eight to 10 repetitions.
Stork-Stance Flye
This exercise from "Fitness" magazine strengthens and tones your back, shoulders, legs, glutes and core. Start by standing with your feet shoulder-width apart and raise your arms straight out in front of you, while holding a five-pound dumbbell in each hand. Engage your abdominals and your glutes; bend at the hip and lean forward until your upper body is almost parallel to the floor. Balance on your left leg as you lift your right leg behind you. Keep your back flat and raise your arms out to the sides away from each other until your upper body is in a T-shape. Lower your arms back to center for one repetition. Do eight to 10 repetitions; switch legs and repeat the exercise.
Bent Row
For a different variation on the row, "Women's Health" suggests incorporating the use of a kettle bell. Start by bending your legs until you are in a slight squatting position, while leaning your torso toward the floor. Take the kettle bell in your right hand and with your abdominal muscles engaged and your back straight, pull the kettlebell into the right side of your chest until your elbow is hugged into your right ribs. Lower your arm back to starting position for one repetition. Complete 10 to 12 repetitions and switch sides.
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