How to Get a Toned Back

Improving the strength of your back shouldn’t just be about aesthetics, stronger back muscles will not only help improve your posture and nix niggling aches but can also significantly reduce existing back pain or help reduce the likelihood of getting it in the future. Building a stronger back will also help build muscular endurance and better overall muscular health. If you’re currently battling with back pain, it may seem like resting is a good option, but research shows that weight training can be beneficial in helping your muscles recover, if done correctly. If that is the case speak to your trainer or health professional and start slowly with smaller weights before building up to anything heavier. If you’re looking to start from scratch, here are three of our favourite exercises for building a better back.

Reverse Fly

A great exercise for strengthening the posture muscles which most of us need. It’s also a great one for reducing back fat and overall strengthening.

  1. Holding a dumbbell in each hand, stand with your feet hip width apart.
  2. Push your hips back and hinge your torso forward so that your body is at a 90-degree angle. Allow your arms to hand down by your side with your palms facing each other.
  3. Raise your arms out to the side and squeeze your shoulder blades together as you do so. Return to the starting position.
  4. Repeat for 15 reps.


A great exercise for improving strength in your shoulder and lower back.

  1. Begin by lying on your stomach on a mat on the floor. With your forehead pressed gently into the mat, extend your arms out in front of you and your legs behind you so that your body forms one long line.
  2. Engaging your core and squeezing all four limbs, lift your head and chest off the ground y a few inches, ensuring you keep your neck in a neutral position by looking at the top of the mat.
  3. Hold the position for five seconds and slowly lower yourself back down to your starting position.
  4. Repeat for 15 reps.


Targeting different sets of muscles in the back and shoulders, the Y-press is great for activating and toning in general.

  1. Holding a dumbbell in each hand, stand with your feet hip width apart.
  2. Keeping your core tight, lift both dumbbells to your shoulder, keeping your elbows pointed out to the side.
  3. Push the weights up and out diagonally so that your arms make a Y shape. Lower your arms back down to the starting position.
  4. Repeat for 15 reps.