Exercises to tone your back

A common myth in the fitness world is that toning occurs through high repetitions at low weight. In reality, muscle tone comes from building muscle tissue to add definition to your muscles while burning away the layer of fat covering the muscles. For a toned back, doing a variety of resistance training exercises will help you strengthen different areas of it. Perform each exercise in your workout with enough resistance so that your muscles fatigue. * Single arm rows Single arm rows strengthen the lats, the broadest muscles located on both sides of the back. The lats adduct, flex, extend and internally rotate the shoulders. Hold a weight in your right hand and stand with your left side next to a table. Place your left hand on the table and position your right foot 24 inches behind you. Bend your left knee, and lift onto the toes of your right foot. Hang your right arm under your right shoulder, straighten your back and pull your shoulder blades down and together. The right side of your body forms a straight line in the correct position. Slowly lift the weight to your armpit, keeping your elbow tucked as you lift. Contralateral limb raises Contralateral limb raises tone the upper back muscles while strengthening the shoulders, butt and hips. Lie on your stomach, extend your arms overhead and rest them on the ground, palms facing each other. Straighten your legs and point your toes away from your body. Relax your head, look at the ground and align your neck and spine. Tighten your abdominal muscles and simultaneously lift your right arm and your left leg 3 inches off of the ground. Hold for five seconds. Do not twist your shoulders or hips while you do this. Lower both to the ground and do the same with your left arm and right leg. The bridge The bridge tones the lower back muscles while strengthening the glutes and abdominal muscles. Lie on your back, bend your knees and position your feet under their respective knees. Rest your arms by yours sides, gaze at the ceiling and tighten your abdominal muscles. Push up through your heels and lift your hips and lower back off of the ground, stopping when your knees, hips and shoulders form a straight line. Lower toward the ground, stopping before you make contact with the floor. Standing dumbbell shrugs Standing dumbbell shrugs strengthen the top of the back, specifically the trapezius and the rhomboids. Hold a weight in each hand, position your feet shoulder-width apart and bend your knees slightly. Straighten your arms, hang them by your sides and turn your palms toward your hips. Tighten your abdominal muscles and pull your shoulder blades down and together. Shrug your shoulders upward without rotating your shoulders or bending your elbows or wrists. Lower your shoulders to the start position. Hyperextentions Hyperextensions strengthen these lower back muscles along with your glutes and hamstrings. Lie face-down on a hyperextension bench with your ankles under the foot pads. Your hips should rest at the top of the pad, allowing you full range of motion at the waist. Cross your arms over your chest and straighten your body, making a line from your legs through your back. Slowly bend at the waist while moving your upper body down and forward as far as you can, keeping your back straight the entire time. Slowly return to the starting position.