How to tone my back muscles?!

CFBL

Hi all,

I've been reading all the stickies on this forum and they are so helpful. I've always done a reasonable amount of exercise (swimming, cycling and running) but I've recently started using the weights in the gym. I don't really know anything about it though and I was just looking for some pointers. I'd love to have a toned back (I know that might sounds weird as I'm female but the rest of me isn't so bad so at the moment, that's the bit that is bugging me:o). So how much cardio should I continue to do and how should I balance this with weights and what kind of weights should I do? Any advice greatly appreciated!;)

EileenG

The big exercises for back are deadlift (one of the best ever function exercises, you'll do this all your life), pull-up, bentover rows. If you do three sets of each of these with the heaviest weight you can manage for eight reps, you'll see results.

arybvtcw0eolkf

EileenG wrote: »

The big exercises for back are deadlift (one of the best ever function exercises, you'll do this all your life), pull-up, bentover rows. If you do three sets of each of these with the heaviest weight you can manage for eight reps, you'll see results.

+1.

Deadlifts, bent over barbell row's & pull ups.

gstack

if there is a back extension machine in your gym that would definitely help.

http://www.cathletics.com/exercises/index.php?show=exercise&sectionID=3&exerciseID=29

inverted rows are also quite good for the upper back

http://www.exrx.net/WeightExercises/BackGeneral/WTSupineRow.html

and if you have no access to equipment for any of these you could always buy some resistance bands and do some good mornings

http://video.google.com/videoplay?docid=5118707523631265040#

or just do supermans

http://www.criticalbench.com/exercises/supermans-exercise.htm

CFBL

Thanks for the advice lads - will put your good ideas into action!

chadmustang

Do a couple of sets of pull ups every workout or aim for a number (such as 30 per session) regardless of sets. Just pumping up the volume on pull ups alone will help dramically