15 exercises to prevent back pain and combat poor posture (2024)

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The back muscles are used in almost every movement we perform — from walking to pushing and pulling motions — which is why keeping your back in tip-top shape is so important.

And it's obvious that our backs are not in the best shape: According to NIH, back pain is one of the most common reasons people seek medical care. Around the world, we spend about 200 billion dollars a year managing back pain!

Even if you don’t suffer from back pain, you may notice the effects of weak back muscles in the form of slouching. Slouching may seem like no big deal, but it’s a symptom of back weakness that you don’t want to ignore.

Back muscle anatomy

When it comes to back anatomy, there are several key muscles that are targeted during back exercises. One important muscle group is the erector spinae, which runs along the spine and helps to maintain proper posture and spinal stability. Other muscles in the back include the latissimus dorsi, which is responsible for pulling movements like rows, pullovers and lateral raises. The rhomboids help to retract the shoulder blades and are activated during rear delt flys and Y-raises. Additionally, the trapezius muscles, are responsible for shrugging and stabilizing the shoulders.

By incorporating a variety of back exercises, you can strengthen and tone these muscles for a well-rounded back workout. You’ll ensure that you’re using both the larger and the smaller back muscles and targeting each muscle effectively. Form is so important and I always recommend starting with lower weights to master the correct form of each movement first.

15 dumbbell back exercises

We can all benefit from incorporating back exercises into our strength-training routine. It’s one of the best ways to improve posture and prevent back pain altogether.

All you need is a pair of dumbbells to start strengthening your back muscles at home. Here are some of my favorite exercises to tone and strengthen the back.

Shoulder shrugs

Grab a dumbbell in each hand and hold them down at your sides with a neutral grip. Keep your arms straight as you lift your shoulders toward your ears. Pause for 2 seconds and then lower the dumbbells back into the starting position. Repeat 10 times.

Y-raises

Hold a dumbbell in each hand, allowing your arms to fall naturally to your sides. Turn your palms so that they are facing forward. With a slight bend in your elbows, raise your arms out at a diagonal and up toward the ceiling until you form a wide “Y” shape. Slowly lower back to the starting position. Repeat for 10 repetitions.

Good mornings with dumbbells

Standing with feet shoulder-width apart, grab a dumbbell in each hand and hold them on your shoulders with palms facing inward. Slightly bend your knees, keeping your back straight and core engaged as you hinge at the hips. Push your hips back until your torso is parallel to the floor. Return to the starting position, then repeat 10 times.

Upright row

Standing with your feet hip-width apart, grab a dumbbell in each hand and hold them with palms facing you. With your core engaged and your chest up, raise the dumbbells up toward your chin by lifting the elbows to the ceiling. Lower to the starting position. Repeat for 10 reps.

Romanian deadlift

Standing with feet hip-width apart, slightly bend your knees. Holding a dumbbell in each hand, push your hips back to hinge forward. Think of trying to push your butt against a wall behind you or shut a door with your butt. Maintain an engaged core. Press your feet into the floor as you allow the dumbbells to brush down your legs stopping around your shins. Each person is different, but the goal is to continue moving down your legs until your hips can’t push back any further and you feel astretch in the hamstrings. Pause, then return back to the starting position by engaging the hamstrings. Repeat 10 times.

T-raises

Stand with feet hip-width apart holding a dumbbell in each hand. Slightly bend the knees and hinge at the waist until the torso is almost parallel to the ground. Bring the weights together in front of the chest and turn the palms to face forward. Lift the weights straight out to the sides up to shoulder height, keeping the arms straight. Then lower them back down.

Rear delt fly

Stand with your feet as wide as your hips and hold a dumbbell in each hand. Reach your arms toward the floor as you hinge forward at the hips, leaning your torso forward on a diagonal. Then fly your arms out to the sides as high as the shoulders. Squeeze your shoulder blades together and then release down to the starting position.

Single-arm bent-over dumbbell rows

Grab a single dumbbell. I recommend a 3- or 5-poundweight for beginners. Open your feet about hip-width apart and step one leg back into a staggered stance. With a slight bend in your knees, push your hips back and allow your torso to lower, making sure to maintain a straight back andstrong, engaged core. For the movement, think of starting up a mower. Using a neutral grip, engage your lats and drive your elbow up toward the sky, pulling the weight in toward your body. Then, slowly lower the weight down back to the starting point and repeat 10 times. Perform 10 reps on the opposite side.

Bent over row

Start standing with your feet as wide as your hips. Hinge forward at your waist and pull your abs in. Reach your torso on a diagonal so that you’re slightly bent over. Let the weights dangle down by your sides, and then hug your elbows in toward your sides and pull the weights up toward your chest. Tighten your upper back and the area in between your shoulder blades. Then, lower the arms down keeping the elbows hugging in toward your sides.

Bent-over rows with underhand grip

Hold a dumbbell in each hand. Standing with feet hips-width apart, slightly bend your knees before hinging forward by pressing your hips back. Maintain a straight back and strong, engaged core. Extend your arms down, palms facing away with dumbbells in hand. Engage your core and back before pulling both elbows back towards your hips. Pause to create muscle tension, then slowly lower to the starting position. Repeat 10 times.

Plank rows

Starting in a plank position, hold one dumbbell in each hand directly under the shoulders. From here, pull your naval in toward your spine and pull the right dumbbell up into a row. Hug the right elbow in toward your side waist and try to keep your right hip facing down toward the ground rather than turning it outward as you bring the arm up. Then place the right arm down and repeat on the left side. Continue alternating.

Plank with lateral arm raise

Start in a plank position, holding a dumbbell in each hand. Engage your abs and keep your hips steady as you lift your right arm out to the right up to shoulder height. Return to center, and then repeat with the other side.

Single arm plank row

Start in a plank position with one dumbbell under your right hand and your left palm resting on the floor. (If you feel any pain in your wrist, try holding onto a dumbbell under the left hand). Row the right elbow up, pulling the dumbbell toward your chest. Squeeze your shoulder blades together and try to keep the right hip level with the left. Then lower the dumbbell down and tap it on the floor before performing the next rep. Perform 10 reps on the right side before switching to the left.

Pullover

This exercise only requires one dumbbell. Lie on your back on a flat surface and grab your dumbbell with both hands, think of cupping one end of the dumbbell for an optimal holding position. Bend your knees and place your feet flat on the floor. Raise the dumbbell up so it’s over your chest. Slowly let the dumbbell move behind your head, keeping your arms straight, until it creates a 45-degrees with the floor. Return back to the starting position. Repeat 10 times.

Superman with dumbbells

Lying face down on your stomach, reach your arms back alongside your body and hold a dumbbell in each hand (with the palms facing up). Tighten your core, pulling your abs in and lift your legs up off of the ground, squeezing the glutes. Slowly lift your head up and look a few inches in front of you to keep your neck in proper alignment as you squeeze the back to lift your upper body off the ground. Then reach the arms up toward the ceiling. Squeeze your shoulder blades together and hold for a moment at the top, then lower back down.