Get back: whether you're aiming for power, endurance or that killer "V" shape, here's a routine to get you there

YOU CAN'T GET A GOOD LOOK AT IT without strategically positioning two or three mirrors in your bathroom, but your back plays a front-and-center role in just about any athletic activity you can think of, from golf to volleyball to hauling a backpack up a mountain. If your goals are more vanity-driven, strong, sculpted back muscles will enable you to stand up straighter and add width to your upper body, making your waist and hips appear smaller.

Here, HERS takes four dynamite moves designed to target your middle- and upper-back muscles completely, and we tweak the sets, reps and rest periods to meet your individual goals. Whether you're looking to build muscular endurance, improve your posture or develop a broad, super-strong back, we've got the routine for you.

selecting the PROPER WEIGHT

FOR EACH OF THE EXERCISES, choose a weight that feels challenging yet allows you to do the prescribed number of reps with perfect form. If you can complete the designated reps easily, increase the weight.

goal: ENDURANCE/PERFORMANCE

THIS IS THE WORKOUT FOR THE ATHLETE WHOSE COMPETITIVE EDGE IS OUTLASTING HER OPPONENT, whether it's in a bike race, a triathlon, a tennis match or a round of golf. By doing two different exercises in quick succession, you push your muscles to deliver maximum effort.

THE KEY: First, you do one heavy set of each exercise, resting about a minute between sets. Then you do the exercises in a superset fashion: Start with a set of the first exercise, then immediately move on to the second exercise in the superset. Once you've completed the superset, rest for 30 seconds and then move on to the next pair of exercises. After one complete cycle of supersets, rest a minute or two, until you feel fully recovered. Then repeat the cycle two to three more times, depending on your stamina and overall fitness level. For the supersets, keep the weights moderately light and use good form.

heavy set

EXERCISE                              REPS

One-Arm Dumbbell Row                   6-8
Smith Incline Pull-Up                  6-8
One-Arm Seated Cable Row               6-8
Angled Pulldown                        6-8
Rest 1-3 minutes

superset 1
EXERCISE                              REPS

One-Arm Dumbbell Row (right arm)      12-15
One-Arm Seated Cable Row (right arm)  12-15

superset 2
EXERCISE                              REPS

One-Arm Dumbbell Row (left arm)       12-15
One-Arm Seated Cable Row (left arm)   12-15

superset 3
EXERCISE                              REPS

Angled Pulldown                       12-15
Smith Incline Pull-Up                  4-6
                                      (if you can't do that many,
                                      raise the bar up a notch)

goal: TONING/IMPROVED POSTURE

THIS IS THE PLAN FOR ANYONE WHO'S LOOKING TO SCULPT HER UPPER AND MIDDLE BACK WITHOUT GAINING BULK.

This routine is also ideal if your goal is improved posture. You'll take plenty of rest between sets so that you can go all out for each set while using impeccable form.

THE KEY: Use moderately heavy weights and a middle range of reps. Be scrupulous about your technique; this means slowing things down and really tuning in to your movements. Keep your abs tight and your neck long. Focus on using your back muscles to do the work rather than relying on any other muscle group to help lift the weight. Don't rock! Rest a full 60 to 90 seconds between sets so you have plenty of strength for each effort.

EXERCISE                  REPS  SETS

Angled Pulldown           8-12  2-3
Smith Incline Pull-Up     8-12  2-3
One-Arm Seated Cable Row  8-12  2-3
One-Arm Dumbbell Row      8-12  2-3

goal: POWER/SIZE

THIS IS THE ROUTINE FOR CREATING A LITTLE MORE WIDTH IN THE BACK. It's ideal for someone aiming for that V shape (which will help minimize the waist and hips), or for the athlete looking to add a little more power to her game.

THE KEY: Lift heavy weights and perform fewer reps. Push yourself to failure on each exercise. Take as much rest as you need between sets--even if it's up to three minutes--so you have full power for your next go-round. Remember, it's how hard you work on your last rep that counts. Don't cheat. Even though you're using heavy weights, perfect technique is still essential.

EXERCISE                  REPS             SETS

Angled Pulldown           5-8              3-5
One-Arm Dumbbell Row      5-8              3-5
Smith Incline Pull-Up     5-8              3-5
One-Arm Seated Cable Row  Up to 8 reps     3-5
                          (or to failure,
                          whichever
                          comes first)

one-arm seated cable row

START: Attach a single handle to the low-cable pulley and, if it doesn't have a built-in bench, place a bench in the center of the cable tower. Sit up tall on the bench with your feet on the footplates and your knees slightly bent. Grasp the handle with your left hand and straighten your left arm out in front of you at chest height, palm facing inward. Place your right hand on your right thigh.