This incremental workout from Men's Health is a great way to tone your back. Pay special attention to the technique!
Sit at a lat pull-down station and grab the bar with an overhand grip, your hands slightly wider than shoulder-width apart. Keeping your head and back straight, pull your shoulder blades down then pull the bar to your chest. Slowly let the bar rise. Breathe out and squeeze the back muscles as you pull the bar towards you.
Breathe in as you return the bar to the starting position. The wide-grip pull-down targets the back and bicep, while the over-hand grip puts a lot of stress on the forearms and grip. It is ok to have a very slight lean as you start the move but do not swing back as you pull the bar towards the chest.
This is often done behind the neck but we recommend keeping the bar in front of your face as this is easier on the shoulders and reduces the risk of injury. Practise this exercise if you have not yet developed the strength to perform a body weight pull-up.