When it comes to toning your back, there really aren’t too many options. Lat pulldowns, reverse flys, and rows are the best exercises, but you’ve probably done them all before.

And just when you thought that you’d seen every variation on those moves, I’m willing to bet that you haven’t seen this one. It’s called single-leg bench row and it’s awesome, so don’t forget to add it to your collection of back toning exercises.

You’ll feel virtually your entire torso and your butt working to keep you upright. By the time you finish, you’ll be on your way to having a strong, sexy back and improving your posture well before strappy-black-dress season sets in.

For best results Superset this back toning exercise with a chest press immediately afterward (don’t rest between sets) to work the muscles on the front of your torso as well.

How to do it: Grab an 8- to 12-pound weight in your right hand and kneel on a weight bench with left hand aligned under shoulder and grasping left side of pad or bench. Place right knee on bench under right hip (put a pad or towel under knee for comfort if necessary) and lower right hand toward floor in line with shoulder, palm facing left.

Raise left leg until it’s parallel to floor, foot flexed. Keep head in line with spine (look down, not forward), pull abs in, and squeeze left side of glutes tightly. Find a focal point to help you balance.

Slowly draw right arm toward rib cage, keeping hips and shoulders square to the bench. Lower and repeat. Switch sides to complete set.

Do 3 or 4 sets of 8 to 10 reps per side twice a week.

Mistakes to avoid: Don’t look forward. It can hurt your neck.

Don’t place your hand in front of or behind shoulder, which can strain your wrist or shoulder.

Don’t raise your leg higher than parallel, which can put too much pressure on your spine.

Tip: Keep your leg parallel to the ground so your body has to work harder to stabilize itself. [via]