Lower back muscles are important for building core strength. Not only do you maintain your fitness by doing lower back exercises with dumbbells, but you also reduce the risk of injury.
Strengthening your back muscles also reduces the risk of lower back pain. Studies show that lower back strengthening exercises can be treated to reduce nonspecific lower back pain.
Lower back exercises with dumbbells target the erector minae and the glutes. These are the group of muscles that run along your spine and the muscles in your butt, respectively.
Additionally, lower back exercises help alleviate neck pain and correct improper postures from shoulder-rolled-forward positions that come from jobs that include sitting for long hours.
Before you start your exercises, do a five-minute stretching warmup to get the blood pumping and awaken your muscles.
12 BEST LOWER BACK EXERCISES WITH DUMBBELLS
1. DEADLIFTS
The exercise can also be done with dumbbells, kettlebell or a weighted barbell.
Deadlifts help the lower back, glutes and core.
To do this exercise:
-Keep your back straight.
-Bend over with your knees bent with your hips extended outward.
-Pick up the dumbbells with your hands close to your legs.
-Raise your back straight lifting the dumbbells then lower the dumbbells toward the floor.
2. QUADRUPED DUMBBELL ROW
To do this exercise:
-Get on all fours with a dumbbell in each hand. Keep your back straight with your hands directly below your shoulders and your hips in line with your knees.
-Lift with your right arm first. Pull your elbow upbringing the dumbbell to your armpit. This is the row. Keep your elbow tucked in during the movement; otherwise, you can lose your balance.
-Straighten your arm, returning the dumbbell to the floor.
-Do three sets of 12 reps on each side.
3. STANDING DUMBBELL ROW
This is one of the best lower back exercises with dumbbells because it works your mid and upper back muscles.
Always ensure your back is straight and your hips and shoulders are square to the ground.
To do this exercise:
-Stand with your feet hip-width apart.
-Bend over until your hands are around knee level. Use a bench for balance.
-Place a dumbbell in your right hand and row with your right hand with your knees slightly bent.
-Do three sets of 8-12 reps for each side.
4. INCLINE ROW
This is one of the strictest lower back exercises with dumbbells. For this, you will need an incline bench and dumbbells.
The incline dumbbell row works on your lats, biceps, trapezius, and lower back.
To do this exercise:
-Set the incline bench at 45 degrees.
-Grab a pair of dumbbells and walk toward the bench with the chest towards the angled pad then lean on it.
-Plant your feet on the floor and let your arms hang towards the floor while completely straight. Your palms should be facing each other. This is the starting position.
-Squeeze your shoulder blades together and lift your elbows towards the ceiling bringing the dumbbells towards your ribs.
-Try three sets for about 10 reps.
5. SINGLE-LEG DUMBBELL ROW
This is one of the most effective lower back exercises with dumbbells. Not only does it strengthen lower back muscles, but it also helps you with stability and balance.
It helps correct posture.
Try to use lighter dumbbells to maintain your balance. If you feel a strain your lower back, try using lighter dumbbells. If you still feel pain, stop and get medical attention.
To do this exercise:
-Grab a pair of dumbbells and hold them against your waist as you raise your leg.
-Slowly bend at the hips to keep your back straight.
-Keep your eyes forward and your chest up.
-Slowly pull the dumbbells up to your ribcage while maintaining balance on your leg.
-Do 6-12 reps then repeat with the other leg.
If you are having trouble maintaining balance but still want to do the exercise, lift the dumbbell with one hand while using the other to hold on to a bench. Do 20 reps then switch legs and hands.
6. SINGLE-ARM REAR DUMBBELL RAISE
This exercise also works on your deltoids.
To do this exercise:
-Hold a dumbbell in your right hand and bend forward at your hips.
-Let the dumbbell hang straight from your shoulder.
-Keeping your torso still, raise your arm back until it’s in line with your body.
-Hold then return to starting position.
-Do this for 20 reps then switch sides.
7. REVERSE FLY
This exercise helps your lower back, upper back, shoulders and arms.
To do this exercise:
-Grab a pair of dumbbells and stand with your legs hip-width apart.
-Bend your knees slightly and bend forward at the hips.
-Hang your arms straight down below your shoulders with your palms facing you.
-Squeeze your shoulders inwards and lift your arms until they are at shoulder level.
-Do this for 20 reps.
8. RENEGADE ROW
This one of the most difficult lower back exercises with dumbbells. However, it’s a gratifying exercise. It works on your chest, triceps, abs and lower back.
To do this exercise:
-Take the high plank position with both your hands holding the dumbbells.
-Bend your left arm and raise it to chest level. Keep your hips and shoulders still.
-Lower the weight in the left hand then switch to the right hand.
-Do 20 reps.
9. GOOD MORNINGS
This exercise is called so because of the movement in the erector spinae muscles which resemble rising out of bed to stretch. The exercise also engages the hamstrings and gluteus.
To do this exercise:
-Stand with your feet shoulder-width apart.
-Hold a pair of dumbbells at your shoulders with your palms facing your neck.
-Bend your knees slightly but keep your back straight.
-Bend at your waist until your torso is parallel to the floor and slowly go back to the starting position.
-Do 20 reps.
10. TOWEL DUMBBELL ROW
This strengthens your back, biceps and forearms. Adding the towel helps build grip strength.
It’s an effective way to build bigger back muscles at home.
To do this exercise:
-Wrap the towel around the handle of the dumbbell.
-Grab the towel with an overhand grip with one hand.
-Bend at the hips with your other hand holding on to the bench.
-Row the dumbbell straight up, making sure the weight stays parallel to the floor.
-Keep your back squeezed as you lift and slowly lower the dumbbell to the floor.
-Do three sets for about 10 reps.
11. FARMER’S CARRY
This exercise targets your back, shoulders, biceps, triceps, quads, hamstrings, calves and core.
To do this exercise:
-Grab a pair of dumbbells.
-Stand with your legs shoulder-width apart.
-Keep your shoulders down and back, with your back straight.
-Take a step forward with your head up and core muscles contracted.
-Walk while increasing the pace.
12. ELEVATED PLANK ROW
This is one of the most versatile lower back exercises with dumbbells. This exercise works on your back, abs, glutes, hamstrings, shoulders.
To do this exercise:
-Set up the elevated plank position. Place your elbow and forearm on a bench for support. Keep your spine strong.
-Grip the dumbbell with your free arm. Row your elbow up with your elbow out wide.
-Lower the dumbbell straight then row with your palm turned inward and lift the dumbbell to your chest.
-Lower then row with your elbow close to your body.
-Do three of these clusters for one set. Do three sets for each arm.
TAKEAWAY
Make sure you don’t use dumbbells that are too light or too heavy.
Before trying these exercises, consult your doctor if you have chronic back pain.
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