Back Toning Exercises

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Summer is just around the corner. Now is the time to start getting your back into shape for tee shirts, dresses and beach wear. A toned back not only looks great but also wards off niggling back and neck complaints that may prohibit your summertime fun.

Lets now take a look at the different back muscles, consider their roles and how best to exercise them. Don’t forget to do a full body warm up prior to exercising to avoid strain.

Lattisimus Dorsi

The Lattisimus Dorsi a large, flat triangular muscle; the most powerful muscle of the back It arises from the lower half of the spinal column and hipbone and tapers to a rounded tendon attached to the upper part of the arm bone. This muscle is responsible for upward and downward arm movement.

Exercise

Bent Over Row

Stand with feet shoulder width apart and a weight in each hand to the front of body.

Lean slightly forward at the waist, with knees slightly bent.

Bending the elbows bring the weights up to the chest then return to starting position. Repeat 10-20 times. Aim to keep your body motion to a minimum.

Deltoids

The deltoids is a three headed muscle consisting of of the anterior, side and posterior deltoids, wrap around the shoulders giving versatility. Toning helps to reduce sloping and rounding and will provide a more defined silhouette

Exercises

All of the following exercises can be completed using dumbbells or light rounded weights:

Anterior Deltoid-Front Lateral Raises

Stand with feet shoulder width apart and with a dumbbell in each hand palms facing and elbows slightly bent.

Raise arms in front of body to shoulder height keeping the elbows bent. Hold for a couple of seconds then lower to starting position. Repeat 10-20 times. Aim to keep your body motion to a minimum.

Side (Medial) Lateral Raises

Stand with feet shoulder width apart, arms at sides with a dumbbell in each hand palms facing and elbows slightly bent.

Raise arms out to sides to just above shoulder height, hold for a couple of seconds then return to starting position. Repeat 10-20 times. Aim to keep your body motion to a minimum.

Posterior Lateral Raises

Stand with feet shoulder width apart with knees slightly bent, arms out in front with a dumbbell in each hand, palms facing.

Lean forward slightly at waist then using the shoulder and upper back, raise the arms back and up as far as is comfortable. Hold for a couple of seconds before returning to starting position. Repeat 10-20 times. Aim to keep your body motion to a minimum.

Trapezius

The trapezius is the large triangular shaped muscle which runs from the centre of the back, across the shoulder blades and up to the neck. Toning and strengthening this muscle will not only sculpt the back but more importantly help to keep back and neck pain at bay.

Exercise

Upright Rowing

Stand with feet shoulder width apart, arms by your sides belt at the elbow, with a dumbbell in each hand palms facing.

Keeping the weights close to your body raise the hands up towards the armpits, aim for the upper arm to be parallel with the floor. . Hold for a couple of seconds before returning to starting position. Repeat 10-20 times. Try to keep your body motion to a minimum.

Rotators

The rotators are the four small muscles beneath the shoulders that help to keep the arm in place. Strengthening and toning will give the armpit a much smoother line.

Exercise

Rotator Arm Raises

(light weights not exceeding 3lbs should be used for this exercise)

Stand with feet shoulder width apart, arms to the sides, forearms facing front with a dumbbell in each hand, palms facing.

Raise arms above the head in an arch movement. Hold for a couple of seconds before returning to starting position. Repeat 10-20 times. Try to keep your body motion to a minimum.

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