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5 Moves to Build a Strong, Toned Back
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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.
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