Get back into summer shape with these key back exercises!

Summer is right around the corner and a sculpted, strong back is the best accessory to go with that favorite tank top, swim suit or sun dress. Here are some exercises to build the muscles of the back for that sleek and fit look!

1) Dumbbell bent over row

Kneel over side of bench by placing knee and hand of supporting arm on bench. Position foot of opposite leg slightly back to side. Grasp dumbbell from floor.
Pull dumbbell up until it makes contact with ribs or until upper arm is just beyond horizontal. Return until arm is extended and shoulder is stretched downward. Repeat for a set of 12 to 15 repetitions per side. Complete 2-3 sets per side.
*Torso should be close to horizontal. Positioning supporting knee and/or arm slightly forward or back will allow for proper levelling of torso.

2) Dumbbell lying row

Lie chest down on elevated bench. Grasp dumbbells below.
Pull dumbbells to sides until upper arm is just beyond horizontal or height of back. Return until arms are extended and shoulders are stretched downward. Repeat.
*Bench should be high enough to allow shoulders to stretch forward without dumbbells hitting floor.
Repeat for a set of 12 to 15 repetitions. Complete 2-3 sets.

3) Resistance band seated row

Sit on the floor with your legs straight out in front of you. Secure the band around the bottoms of your feet and hold on to either end of the band.
Sit up nice and tall with your shoulders over your hips.
Keep your arms in a neutral position, with your elbows slightly bent. Inhale to prepare and as you exhale, pull the band back and bend your elbows behind you. Try not to move your torso, since you’re trying to target your upper back and arms in this exercise. Focus on making your movements slow and with control. This is one repetition.
Repeat for a set of 12 to 15 repetitions. Complete 2-3 sets.

4) Rear lateral raise

Grab a pair of dumbbells and bend forward at your hips until your torso is nearly parallel to the floor. Let the dumbbells hang straight down from your shoulders, your palms facing each other. Without moving your torso, raise your arms straight out to the sides until they’re in line with your body. Pause, then slowly return to the starting position. That’s one rep. Complete 12 reps. 2-3 sets.