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Keeping your back in tip-top shape is important — we recruit the muscles of the back in almost every movement we perform. A strong back is essential for performing twisting and pulling motions with ease and without injury.
And it’s obvious that our backs are not in the best shape: Around the world, we spend about 200 billion dollars a year managing back pain. It’s so ubiquitous that, according to NIH, back pain is one of the most common reasons people seek medical care.
Even if you don’t struggle with heavy lifting or experience back pain, you might 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.
Exercises that strengthen your back are one of the best tools in improving posture and preventing back pain altogether. And, while making time for exercise can be challenging, preventing back problems before they start is priceless.
Luckily, all you need is a pair of dumbbells to start targeting your back muscles at home. Here are some of my favorite exercises to tone and strengthen the back.
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…
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