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10 Best Ways to Tone Your Back Muscles Without Any Injury

Nowadays, getting back pain is too common. After all, we always put it under pressure and work – whether in the office, at home, or during a workout. Recently, I got into the same issue and was suffering from serious back pain.  There are Ways to Tone Your Back Muscles without any Injury.

Ways to Tone Your Back - Man performing a military press

I was looking for some effective and easy-to-do exercises/tips to tone or strengthen my back muscles. Therefore, I consulted some renowned physicians and fitness experts, and they told me a lot of different exercises. However, I found the following 10 – which I’ll share in this article – more practical & worth doing. 

Because if I hadn’t done that, I’d have almost lost my back and got dependent on my family for almost years to come until I got relief or recovered. I know you also don’t want it. So, let’s tone your back muscles together!

Muscles We Need to Target or Focus on

Before getting into the exercises, you should know which muscles you are engaging in. Here is a list of all the back muscles you will target. 

First, we have Lats (latissimus dorsi muscles). They are the V-shaped muscles under the armpit and connect arms to the vertebral column. Also, provide strength to the shoulders and back. Then are two rhombus-shaped muscles called Rhomboids. They help in the movements of your shoulder bone (scapula).

Above them are traps or Trapezius. They run from your neck’s base to the mid of your back. They provide movement to your head, neck, torso, and shoulders. Also, maintain your posture and strengthen your back. 

Lastly, we have the Erector Spinae – that’s a group of muscles. It runs almost all along your spine, providing it support and strength.

Here is a great video for toning the back:

Crucial Exercises to Tone Your Back Muscles 

Low-Impact Exercises

If you’re a beginner, start with some low-intensity exercises. These are easy to perform and helped me gain some momentum during my early days. Grab a soft mat and give these exercises half an hour.

  1. Leg Raises

Credit Source: Wikimedia

First, we have leg raises. It is a simple exercise like its name. Here’s how to do it:

Lay straight on the floor with your hands resting on both sides of your pelvic bone. Keep your legs straight and closed. Now raise them simultaneously with steady speed until they point right up to the ceiling. Hold the position for a second or two, then lower your legs with the same raising speed.

Try to keep them straight during the exercise. But if you find it difficult, you can bend your legs too. First, make your thighs perpendicular to the floor, then straighten up your legs to the ceiling.

  1. Superman/Superwoman

Credit Source: Pinterest

The superhuman (according to your gender) seems pretty easy, but it is challenging to perform. However, it is still among low-intensity workouts that target your core and lower back muscles.

Lay straight on the floor over your belly and stretch out your arms (pretend you are flying like superman). Put your core and glutes in action and raise your upper and lower bodies. Raise them high without straining the muscles and hold the position for one to two seconds. Then lower them back and raise again.

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  1. Russian Twists

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A Soviet soldier introduced this exercise during the Cold War. It targets your Core, Lats, and Erector Spinae. Start by sitting on your hip bones and bending your knees. Keep your feet above the ground. If you’re a beginner, you can rest them on the floor. Incline your back straight at about 45° from the floor.

You will make a V-shape from your torso and thighs. Stretch out your arms for balance and interlace your fingers. Now twist your upper body to the left as far as possible without losing balance, then return and turn right. This will complete one rep.

Moderate-Impact Exercises

These exercises are for those who have been working out for some time. I tried them after a few weeks of a regular gym. If you want to burn some belly fat and are looking for exercises that target many muscles, these are for you. But, how to tone your back muscles with them? Let’s find out!

  1. Wood Chop

Credit Source: Pinterest

Woodchop requires a dumbbell or weight to represent an ax, and you will mimic chopping woods (like the name). Stand with your feet shoulder-width apart and hold the dumbbell with straight arms. Raise the weight to the right side above your head (or raise it to the left, then go opposite). Adjust your right foot to control the lifting movement, keeping your torso straight.

Now move the dumbbell diagonally to the left side, below your hips, in a steady and controlled motion. Move your left foot and turn your torso for balance. Return to the initial position and repeat the process.

  1. Plank Rows

Credit Source: Pinterest

Planks are among the best exercises that tone core muscles, but you can also use them to tone your back muscles. Start in a traditional plank position, but hold dumbbells in your hands rather than placing them directly on the floor. 

Now maintaining the posture, raise one dumbbell to your chest. Hold it for a couple of seconds, then slowly lower it. Turn to your other dumbbell and raise it to the chest. Hold it and place it down. You can also put your knees on the floor for ease.

  1. Resistance Bands

Credit Source: Wikimedia

This one is easy in instructions but hard in practice. Buy a resistance band, and place it around your working desk. Grab both ends of the resistance band and stand over the middle part. Now pull them like you are rowing dumbbells. That’s it!

  1. Reverse Lunges

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Reverse lunges are good for your back as well as for your legs. To start, standing tall with hands on your hips, take a large step back with your left leg. While doing so, lower your right thigh until it’s parallel to the floor. Your right leg should make a 90-degree angle and knee above your ankle. Hold the position for a moment, then return to the standing position. Repeat the process with alternating legs.

High-Impact Exercises

The high-intensity exercises are not for you if you are a beginner or gym only twice a week. I started these after some months of working on upper workouts. If you target an athletic body or want to tone your back with a hard workout, then go for these. 

  1. Burpees

Credit Source: Pinterest

Burpees are full-body cardio that targets every muscle. You start with a plank position and do a push-up. As soon as you complete it, hop in your feet close to your hands and knees to your chest. Now stand from this position and turn the motion into a jump.

As soon as you land, bend down to the plank position, and repeat the process with a push-up. You can add a bit more challenge by holding dumbbells in both hands. Remember not to strain your body too much as it is among the high-intensity interval training (HIIT).

  1. Mountain Climber

Credit Source: Pinterest

Next is my favorite for working on my back, core, and legs. Mountain climber is also great at burning calories, toning your back muscles and glutes, and strengthening your legs. Again, you need to start with a plank position and then tighten up your core. 

Now bring your left knee to your left elbow or close to your chest. Without pausing, move it back and bring your right knee to your right elbow or chest. It’s like you mimic running with your hands on the floor. To increase the intensity, do it as fast as you can.

  1. Plank Hip Dips

Credit Source: Pinterest

It is not a high-intensity workout on its own, but I’ve modified it with a box. Take something that can elevate your elbows 13-14 inches from the ground in plank position. Straighten up your back, inclined to the floor.  

Now slowly lower your hips to the left side, almost touching the floor (don’t place them over there). Hold the position and return to lower then again on the right side. Repeat the process as much as you can. 

Healthy Tips to Tone Your Back

  1. Remember to do a warmup before you begin exercising.
  2. Perform dynamic stretches before and during the workout to keep your back engaged.
  3. Don’t lift too much load in your everyday routine.
  4. Sleep in a comfortable bed with a suitable pillow. Pillow’s height affects your back muscles and spine. So choose it accordingly.
  5. Choose the right weighted dumbbells. Lifting too heavy dumbbells will damage your form and cause more pain rather than relief. 
  6. Do pulling exercises as much as possible. They will serve great if you perform them with a bend back.  
  7. Perform compound exercises that will tone your other muscles along with the back. These include push-ups, pull-ups, squats, bench presses, and many more.

Final Words

Taking care of your back is vital. Toning up these muscles can reduce back pain and make your body look attractive. Here, I’ve shown you the top 10 ways you can use to tone your back muscles. These 10 exercises have helped me a lot in recent times, and I hope these will help you too! 

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Noble Woods III

My name is Noble, I have a passion for fitness and all things related to healthy living. My mission is to share my story and help those who wish to make a healthy change. Follow me on socials.

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