Lower back dumbbell exercises are very effective in strengthening the lower back. These exercises help improve posture and overall body strength. When you strengthen your back, it makes you less susceptible to injuries. A strong lower back is key to developing a strong core which is essential to any athletic endeavor. Lower back dumbbell exercises complement most upper body training programs.
Here are 7 lower back dumbbell exercises:
1. Dumbbell Hyperextension
Dumbbell hyperextension as a lower back exercise is often overlooked. This exercise not only strengthens your lower back muscles (erector spinae) but also other supporting muscles like the hamstrings, glutes and quads. To do a dumbbell hyperextension, you will need a bench and dumbbells.
Here is how to do it:
- Lie face down on the bench, with your hips and stomach hanging off the end.
- Hold a dumbbell in each hand, with your arms extended straight down.
- Keeping your back straight, slowly raise your torso and upper legs until your hips and upper thighs are in line with your torso.
- Pause briefly, then slowly lower your body back to the starting position.
Dumbbell hyperextensions are the best lower back exercise for strengthening your lower back muscles. They require flexibility, balance and control but give you more overall results than any other lower back exercise.
2. Dumbbell Glute Bridge
Dumbbell Glute Bridges are a great exercise for strengthening your lower back. It works by promoting the development of the Hamstring Muscles which act as a crucial support component to the lower back. As this area becomes stronger from doing this exercise, it allows you to do more activities without experiencing back pain. There are two types of muscles involved in this workout:
Primary: Glutes, Hamstrings, Lower Back
Secondary: Quadriceps, Hip Flexors
To do a dumbbell glute bridge:
- Lie flat on your back on the ground with feet flat on the ground and shoulder-width apart, legs bent to 90 degrees.
- Holding a weight in each hand, raise your torso and hips off the ground so your body forms a straight line from your shoulders to your knees.
- Pause, then lower your body back to the starting position.
- Repeat for the desired number of reps.
The Dumbbell Glute Bridge is a great exercise to add to your lower back routine. The load and placement add an extra challenge while still being able to work on activating your glutes, which so many people have trouble in. Not only does this exercise help activate the glutes, but it also helps develop the hamstrings and lower back muscles.
3. Dumbbell Deadlift
The dumbbell deadlift is a simple exercise to strengthen the lower back and help prevent injuries associated with lifting heavyweights. By strengthening your lower back, you are creating a more stable body while also making lifting easier. This exercise is performed very similarly to the barbell deadlift but uses two dumbbells instead.
To perform the dumbbell deadlift:
- Stand with your feet hip-width apart and hold a pair of dumbbells in front of your thighs.
- Keep your back flat, and slowly hinge at your hips to fold forward, lowering the dumbbells toward the floor.
- Keep your core engaged and glutes and hamstrings engaged to slowly rise back to standing, driving through your heels.
- Pause for 1-2 seconds at the top of the movement and repeat.
Sets and Reps
3-4 sets of 8-10 reps
The dumbbell deadlift is an excellent exercise for hitting the lumbar and quad muscles. A benefit of the dumbbell over the barbell deadlift is that it is easier to maintain proper form. If you are interested in building mass in this area then you should try out this exercise, as it can be very rewarding.
4. Dumbbell Superman
Dumbbell Superman is a great exercise for targeting your lower back. The move uses resistance in a unique way that improves muscular endurance in the core and back muscles. The exercise itself will help define a physique that is well-balanced and proportioned.
To do the Dumbbell Superman
- Lie flat on your stomach with your arms extended in front of you, and hold a weight in each hand.
- Lift your torso, legs, and arms off the floor, and hold for two seconds.
- Return to the starting position, and repeat.
The Dumbbell Superman is a must-do back exercise because it targets your lower back directly. Very few bodyweight back exercises provide such a great muscle burn in the lumbar region.
5. Dumbbell Side Bend
What is a dumbbell side bend you ask? It’s an exercise that targets your obliques. An oblique is a muscle that enables you to rotate and flex your trunk, among other actions. The side bend is one of the best exercises to target those muscles because it requires you to dynamically stabilize while moving.
To do a dumbbell side bend:
- Holding a weight in your left hand, stand with your feet hip-width apart.
- Brace your abs and lean to your right, extending your left arm toward the floor.
- Pause, then return to start.
- Repeat on the other side.
The Dumbbell Side Bend is a simple and effective way to strengthen your lower back, while also stimulating the growth of your abdominal muscles. For those looking to strengthen their lower back, this exercise is an excellent option.
6. Good Morning Exercise With Dumbbell
Good morning exercise is a great workout for the lower back. This is an effective exercise that will help you fix the flaws in your lower back posture. It also helps you improve the flexibility and stability of your lower back region. It will improve postural strength and alignment.
To do the good morning exercise with dumbbells, you will need one weight in each hand.
- Begin by standing with your feet hip-width apart and your arms at your sides.
- Hold the dumbbells with your palms facing your body.
- Slowly bend at the waist, keeping your back straight and your head up.
- Continue bending until your thighs are parallel to the floor.
- Reverse the motion, and stand up tall.
- Repeat 15-20 times.
This good morning exercise is a great way to start your day. It is a challenging exercise that works the entire body. If you are new to this exercise, start with a lower weight and work your way up.
7. Dumbbell Stiff-Legged Deadlift
One of the best exercises for your lower back is the dumbbell stiff-legged deadlift. It does an awesome job of strengthening your lower back and the extensors of your spine. It’s also good for developing relative strength in the lower back and quadriceps.
To do this exercise:
- Holding a dumbbell in each hand, stand with your feet hip-width apart and your knees slightly bent
- Hinge at your hips and slowly lower the dumbbells to the floor, keeping your back straight
- Once the dumbbells reach the floor, reverse the motion and lift them back to the starting position
- Make sure to keep your back straight and your glutes and hamstrings engaged throughout the entire exercise
The dumbbell stiff-legged deadlift variation will hit the lower back to a greater degree than the standard stiff-legged deadlift. Because of that, it’s a great tool for those who want to focus more on lower back development.
Wrapping It Up
Lower back dumbbell exercises are performed to tone the muscles in your lower back as well as strengthen your core. The muscles you will be targeting with these exercises are called your erector spinae and they run along the length of your spine. Because of this, you will notice a decrease in back pain caused by both poor posture and injury, since exercising these muscles can help support your spine and reduce pressure on nerves.
These lower back dumbbell exercises can be done at home or in a gym setting and they should be done before any other ab workout to ensure that you have properly stabilized your core muscles.