All you need for this strength moves is a beach towel. However, if you are at the gym, try performing the same basic technique in a sitting position with the correct lateral pull down machine.

Towel Pull-Down (targets back and shoulders)

(A) Stand in a half-squat position holding ends of towel shoulder-width apart and overhead. Keep elbows slightly bent, palms facing forward.

(B) Pulling the ends of the towel taut, slowly pull out and to the sides of both shoulders as you lower towel behind the head. Hold for five seconds at your mid-back. Slowly return to start, and repeat for one minute.

Quick Tip
Do these strength moves and stretches in order; repeat each sequence once or twice.

More great bone-building workouts:

Shoulder Press
Shape up your shoulders

Bent-Over Rows
Bent-over rows are a demanding but highly effective method for building strength in these rear core muscles.

Squats
This exercise is one of the most efficient ways to strengthen the legs.

Back Extensions
This exercise improves posture and is excellent for torso flexibility and strength, both of which reduce the risk of lower back pain.

Lateral Pulldowns
This strength move targets your upper back muscles