Having a sexy, toned back isn’t just about looking great in backless dresses (although that’s certainly a perk!). Rather, having a strong back is essential for improving our posture (which instantly makes us all look taller and leaner!) and even helps protect you from back pain in the future. To get our backs in tip-top shape, we turned to Crunch trainer Kevin Bellinger. Here are his 3 top tips for getting us well on our way to a long, lean, strong and sexy back.

3 Exercises For A Strong & Sexy Back

Row. Remember the crew team in college? If so, you know exactly what we’re talking about. To get a sexy back like all those rowing warriors, though, you don’t need to hit the water. Rather, most gyms have a variety of machines that mimic the rowing motion no matter how land-locked you may be. Just ask for someone to point out the rowing machine and you’ll sit as though in a rowboat where you’ll pull a bar attached to weights toward you. On most machines, you’ll also push against a bar with your legs, although some rowing machines allow you to sit and pull a bar toward you without involving your legs, working your back muscles exclusively.

Want to know how Brooklyn Decker gets her killer body? Click here!

One-Arm Dumbbell Row. If you’re not a member of a gym (or your gym doesn’t have a rowing machine), a one-arm dumbbell row is a safe and simple alternative exercise for developing shoulder and upper back muscles. Start by standing to the right of a bench (so your left side is up against the side of it). Place your left knee and your left hand on the bench so that your left arm is fully extended and your spine is almost parallel to the ground. Holding a weight in your right hand, start with your right arm hanging straight down. Lift the weight straight up towards your armpit so that your forearm remains firmly at your side and your elbow bends and points towards the ceiling. Be sure to keep your back straight to keep the exercise in your upper back. Repeat on the other side.

Prefer to get wet? Try these water workouts!

Shrug. Throughout the day, shrugging and slouching are straight up no-nos, but in the gym shrugging is a whole different story – especially if you want sexy shoulders. To tone those deltoid muscles of yours (those are your shoulder muscles), stand with you’re your feet hip width apart and your knees soft (you don’t wan to lock them out). Holding either a barbell (in which case your arms should be shoulder width apart) or a dumbbell in each hand, begin with your arms straight down in front of you and, keeping your arms straight, lift the barbell or dumbbells up by shrugging your shoulders.

4 more exercises for better posture!