The Best Exercises for Toned, Strong Back Muscles

Dec 11, 2015 | Fitness | 0 comments

Nothing is worse than recurrent back pain. If you need a great upper body workout that will help you improve your posture and strengthen your back muscles, look no further. Understand that strong back muscles equate to a pain-free back. These exercises are especially designed to target your back muscles and help you improve your posture:

The Superman

This exercise is designed for beginners.

Start by lying face down with your arms and legs spread out to form an X
Contract your upper and lower back muscles while lifting your arms and legs off the ground
Hold this position for at least 10 seconds and repeat
Do 3 sets of 10 reps

For ideal results, engage your ab muscles and do this exercise every day for about a month to notice a significant difference in your posture.

Single Leg Row

This exercise is meant for advanced learners and requires the use of dumbbells:

For this exercise, stand with your feet hip width apart while holding a five-pound dumbbell in each hand
Start bending forward from the hips while lifting your right leg behind you, keeping your foot flexed into a parallel position
Maintain the position while drawing your left elbow up to perform a row
Repeat this exercise a total of 8 to 10 times
Switch sides

Lawn Mower

This exercise requires the use of weights:

To begin this exercise, get into the squatting position. Hold one of the weights at your hip and another one by your opposite foot
In a manner similar to starting a lawnmower, pull the bottom weight as you begin to stand up
Switch sides and do 3 sets of 12 reps


Not only does performing planks strengthen your core muscles but it is also one of the best exercises for building strong back muscles. Here’s how you do a plank:

Start by lying face down with your forearms placed flat on the floor
Balance the weight of your body and tuck your toes
Slowly start to lift your body by rising up onto your toes, elbows and forearms so that your back aligns completely from head to toe
Hold this position for around 30 seconds, working your way up to 2 minutes over time

So, there you have it, the best exercises for toned, strong back muscles.