6 ways to improve your posture with back exercises
IMPROVING your posture with back exercises involves strengthening the muscles that support your spine and shoulders while also promoting better alignment.
Fitness trainer Giovanie White said these exercises are essential for improving posture because they strengthen the muscles that support the spine, shoulders, and upper back.
“Poor posture often results from weak back muscles and tight chest muscles, leading to slouched shoulders and a forward head position. By targeting key muscle groups like the rhomboids, traps, and erector spinae, these exercises help to pull the shoulders back, maintain spinal alignment, and reduce strain on the neck and lower back,” White said. “Strengthening these areas not only enhances posture but also reduces the risk of postural imbalances and chronic pain.”
He said good posture improves overall body mechanics and movement efficiency, and when your back muscles are strong and balanced, your body is better equipped to handle daily tasks and physical activities without fatigue or injury.
“Improved posture also enhances breathing capacity by opening the chest and allowing for better lung expansion,” he added.
He said incorporating these exercises into your routine helps to reverse the negative effects of prolonged sitting and screen time, leading to better spinal health, increased confidence, and a more aligned, pain-free body.
Here are some effective exercises to target key posture muscles:
Reverse fly
Targets: Upper back, rear deltoids
• Hold a dumbbell in each hand, hinge at the hips with a slight bend in your knees.
• With a neutral spine, lift the weights out to the sides, squeezing your shoulder blades together.
• Lower the weights slowly and repeat.
Reps: three sets of 12 reps
Face pulls
Targets: Upper traps, rear deltoids, rhomboids
• Use a cable machine or resistance band at face height.
• Pull the rope or band toward your face, keeping elbows high.
• Squeeze your shoulder blades together at the end of the movement.
Reps: Three sets of 10-12 reps
Supermans
Targets: Lower back, glutes
• Lie face down with arms extended in front of you.
• Simultaneously lift your arms, chest, and legs off the floor.
• Hold for two to three seconds, then lower.
Reps: Three sets of 10-12 reps
Wall angels
Targets: Upper back, shoulders
• Stand with your back against a wall, arms raised like a goalpost.
• Slowly raise and lower your arms while keeping contact with the wall.
Reps: Three sets of 10 reps
Rows (dumbbell or cable)
Targets: Mid-back, lats, rhomboids
• Hinge forward slightly, hold a dumbbell or cable, and row your elbow back.
• Focus on squeezing your shoulder blades together.
Reps: Three sets of eight-10 reps
Plank with row (renegade row)
Targets: Core, upper back, shoulders
• In a plank position, hold dumbbells.
• Row one arm at a time, keeping your core engaged and hips stable.
Reps: Three sets of eight reps per side.
