So, your arms are toned, legs are firming up nicely, and your stomach is pretty flat, a six pack not too far off if you keep working your exercise regimen and keep your diet up to par. Your butt is so firm that a quarter could bounce off it and hit the ceiling! So far, your hard work is paying off in spades. However, don't forget to put the icing on that nearly perfect cake.
All the body parts mentioned definitely make for an excellent physique when paid careful attention to. But, let's not forget that back. You want to make sure they're impressed when seeing you come AND go, and a trim, sculpted back can make for one hell of an exit. So let's get to work on it!
First, let's break down the various muscles that make up your back.
Beginning from the highest point on down, we have the trapezius (traps), rear deltoid (a muscle of the shoulder), levator scapulae (the muscles that pull your shoulder blades close together), your rhomboids, latissimus dorsi (which give your back that tapered V shape), and the erector spinae (the muscles that help your upper body lift and stay upright). Here are some exercises to tone and strengthen them:
Back Exercises
Trapezius: shrugs, high angled cable rows
Rhomboids: seated row, back flys, bent forward row w/bar, one arm row
Latissimus Dorsi: lat pull downs, chin ups
Rear Deltoid: one or double arm flys, angled high
Levator Scapulae: scapular retractions, back flys, seated row
Erector Spinae: roman chair torso raises, supermans (prone)
Whether done with cables, dumbbells, resistance bands or weighted machines, these exercises will not only etch out some nice muscles in your back, but will also help to strengthen your core (when done in proper form) and improve your posture.
So, get that back work in, and pretty soon you'll be getting as many compliments on your back as you would on a ripped set of six pack abs!
