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. But exercises that strengthen your back are one of the best tools in preventing back pain altogether. And, while making time for exercise can be challenging, preventing back problems before they start is priceless.
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.
Even if you don’t do a lot of heavy lifting, 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.
Recent research suggests that the risk of severe back back pain increases over the age of 65. So, definitely do not ignore the creep of pesky back pain. It may be no big deal today, but you probably want to keep it that way.
Back strength can also help you feel — and look — better. Studies show that people judge people who have good posture to be more attractive than people who don’t. If that’s not enough, research also shows that sitting up straight — which you can only do if your back is strong — is also associated with higher self-esteem, better moods and increased stress resilience.
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 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 a stretch 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-pound weight 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 and strong, 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.
