How To: Tone your back with a seated row to chin exercise

This improvisation on the classic row is a great way to improve your upper back muscles. Men's Health suggests holding the bar higher for optimal toning.

Attach a lat pull down bar to the cable of a cable row station. Sit on the floor and bend forward at the waist to grab the bar with a wide grip. Keeping your back straight, pull the bar inward and upwards towards your chin. Control the weight as it pulls your arms back out in front of you.

Many of you will be familiar with the close grip seated row which is pulled towards the stomach. The wide grip version shown here is a great move for introducing variety to your back workouts.

The higher angle of the bar will lead to more stress on the upper back and trapezius. The biceps and fore arm muscles will also be worked as you pull the bar towards you and control the weight as it returns to the starting position.