Back training involves a large number of repetitions and sets performed with heavy and medium weights, so it would be most reasonable to set aside a separate training day for it. To tone your back muscles, use a series of simple exercises.

The first exercise you do when working on your back should be wide grip pull-ups or overhead rows, respectively, also performed with a wide grip. The best option would be to perform traction behind the head – in this case, the load is most accentuated on the back. Perform sixteen to eighteen reps for five sets. Based on this, calculate your working weight.
Performing lower rows will help you work out the latissimus dorsi. To perform this exercise, you can use both the appropriate simulator and weighting in the form of a kettlebell or dumbbell. To work with weights, lean your knee and hand on the bench, and bend the body so that it is perpendicular to the supporting leg. Take the weight in your free hand and pull it out until your wrist touches the body. After doing fifteen repetitions, change the working side. Do a total of five sets on each side.

Work your lower back with the next exercise. Lie down on a hyperextension bench with your hands behind your head. Lean forward as far as possible without relaxing your back, then lean back all the way. Do five to six sets of ten to twelve reps each. To increase muscle tone, it is enough to perform this exercise without weighting.

As a final exercise, do chest rows. This exercise affects the trapezius muscle, which is necessary for the harmonious development of the back muscles. Stand directly in front of the mirror, take a kettlebell or dumbbell in your hands. Let her hang freely in the lower abdomen. Pull it up to the level of the collarbone, then lower it. Do five to six sets of ten reps, then do one set to failure.