BY: Lively Staff

June 6, 2018

Best Exercises for a Toned, Sculpted Back

A sculpted back does more than look good in your clothes. Try these five back exercises to improve posture, increase strength and feel more confident.

back exercises

A strong, sculpted back does more than look good in an LBD or swimsuit. It doesn’t happen overnight. But the more you sit and the less you move, the more likely it is you’ll have muscular imbalances and weakness. Hunching over a desk, steering wheel or cell phone with rounded shoulders won’t help your posture either.

If you’re looking to strengthen your back, stand taller and look better in your clothes, try these five back exercises at least twice a week.

Lat Pulldown

Place your hands a little wider than shoulder-width apart on the bar. Secure your thighs  under the machine’s leg brace. Sit tall. Pull the bar in toward the top of your chest as you squeeze your shoulder blades together and down. Slowly release the bar and straighten your arms.

back exercises

Seated Row Machine

Sit down at the machine with your feet on the footpads and your legs outstretched. Grab hold of the handles and sit with your shoulders over your hips. Your palms should face each other. Without rounding forward or leaning back, pull the handles in toward the top of your ribcage.   

Triceps Dips

Sit on a bench. Place your hands on the bench by your sides with your fingertips pointing toward your feet. Lift your body up with your rear end close to the edge of the bench. Walk your feet forward. Bend your elbows to lower your body down and straighten your arms to push your body back up.

Shoulder Shrugs

Shoulder shrugs are one of the most important back exercises for amending poor posture. Lie face down with a stability ball underneath your hips. Your upper body should be lifted. Bring your arms into a goal post position with your fingertips touching the ground. Lift your elbows up toward the ceiling by squeezing your shoulder blades together.


Lie face down on the floor with your legs together and your arms up overhead like Superman. Lift your legs and upper body up off the ground but try to keep your shoulders pulled back. Extension back exercises like Superman balance out rounded shoulders and over-used flexor muscles.

back exercises

Back workouts that include exercises like these should be done every week in conjunction with other workouts. The stronger your back, the taller you’ll stand and the more confident you’ll feel in your clothes. Can back exercises really do all that? Of course they can!

Lisa Payne is a freelance writer and editor specializing in health, fitness, and travel. She stems from a background in television, playwriting, and personal training. Always on the go, follow her on social media or check out her website at

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