5 Moves to Build a Strong, Toned Back

Updated on 2/11/2016 at 6:30 AM

The Pinterest 100 is perhaps the closest thing we have to a crystal ball. Each year, the team there takes a look at the pinning habits of its 100 million users to help predict trends for the upcoming year. After all, they did say that 2015 would be the year of cauliflower — boy, were they right. Cauliflower pizza crust, anyone? Given Pinterest's habit for spotting trends before they are even trends, when it says that backs are the new butts, we're sold. Besides, it's a win for us all; a stronger back helps improve posture, prevent injury, and alleviate all-too-common shoulder and lower-back pain.

If you're ready to build a stronger back, be sure to incorporate these exercises into your regular strength-training routine. Once done, be sure to get it some well-deserved love by going into Child's Pose for a few long breaths.

Plank With Row

Start in a plank position with your legs wider than hip-width distance; the wider stance makes you more stable. Hold onto your dumbbells and keeping your wrist locked to protect the joint.
With your core tight and your glutes engaged, exhale, stabilizing your torso as you lift your right elbow to row; feel your right scapula sliding toward your spine as you bend your elbow up toward the ceiling.
Keeping your neck long and energized, return the weight to the ground and repeat the movement on your left side.
Do 10 reps per arm.

Superman

Lie face down on your stomach with arms and legs extended. Keep your neck in a neutral position.
Keeping your arms and legs straight (but not locked) and torso stationary, simultaneously lift your arms and legs up toward the ceiling to form an elongated "u" shape with your body — back arches and arms and legs lift several inches off the floor.
Hold for two to five seconds and lower back down to complete one.
Do one set of 12.

Bent-Over Row

With a pair of dumbbells and your feet hip-width distance apart, bend at the waist. Keep your back parallel to the floor with a neutral spine — not rounded.
With a slight bend in your knees, hold your arms and the dumbbells extended out in front of you.
Engage your abs and squeeze your shoulder blades together as you bring the weights to your torso. Be sure to keep your elbows in and pointed upward.
Slowly lower the weights back to the starting position to complete one rep. Do one set of 12 reps.

Reverse Fly

Holding a dumbbell in each hand, stand with knees slightly bent. Keeping your back flat, bend forward at the hip joint.
Exhale and lift both arms to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together. Then with control, lower the dumbbells back toward the ground.
Do one set of 12 reps.

Single-Leg Deadlift

Stand with all your weight in your right foot, abs engaged and chest lifted.
Reach your torso forward as you lift your left leg behind you. Reach your arms out to the sides for balance as your torso and leg come parallel to the floor.
Hold this position for a moment, and reach through your left heel to engage the back of the left leg.
Moving in one piece, lower your right leg toward the floor as you return to standing upright, resting the left foot lightly on the ground. This completes one rep.
Do 10 reps per leg. You can also increase the difficulty by adding a kettlebell.