When it comes to developing your physique in a way that enables it to look and perform optimally, the strength and stability of your lower back play a crucial role in it.
So if you want to avoid probable injuries in your lifting journey, training your lower back muscles adequately becomes imperative. Your lower back strength also provides you a firm foundation to execute many compound lifts like squats and deadlifts with correct form.
So how should one train the lower back muscles effectively? Well, there are a plethora of exercises that can provide your lower back muscles with a great workout.
Here in this post, we will be throwing light on some of the best dumbbell lower back exercises.
The use of dumbbells not only provides you with a greater range of motion but also gets you an effective workout in the comfort of your home. The dumbbell exercises for lower back that we have mentioned in this post can be performed with just a pair of dumbbells.
So if you have made up your mind to strengthen your lower back, this post is going to serve you pretty well. Let’s get started.
7 Best Lower Back Exercises with Dumbbells
If you intend to build a back that not only looks massive but also supports you in performing numerous athletic activities, then you will have to pay special emphasis to training your lower back muscles.
The best thing about performing lower back workouts with dumbbells is that you don’t necessarily have to hit the gym.
Even if you have a pair of dumbbells at your home, you can still provide your lower back muscles with a great workout with the below-mentioned lower back dumbbell exercises.
Dumbbell Good Mornings
Dumbbell good mornings are one of the best lower back dumbbell exercises. When you use dumbbells for performing Good Mornings, you get to perform the movement with a greater range of motion. It also serves as a great option for beginners who are willing to train their lower back in a safer manner.
Why is it important?
The execution of dumbbell good mornings allows you to primarily target the muscles of your lower back. However, they also train your hamstrings and glutes to some extent.
Incorporating dumbbell good mornings into your lower back training routine strengthens the muscles in your spine. This in turn improves your squat performance on one hand and makes you learn the correct posture for performing certain exercises on the other hand.
Instructions
- Stand firmly on the ground with your feet hip-width apart.
- Now grab a dumbbell with both hands holding one end of the dumbbell in each hand.
- Raise your arms and position the dumbbell behind your head resting it on your upper traps.
- Start the movement by slightly bending your knees. Lean forward and push your hips back. You will start feeling a slight stretch in your hamstrings. Hold this position for one second.
- Finally, lift your upper body back to the starting position. Ensure to keep your back straight throughout the exercise.
- Repeat for the desired number of sets and reps.
Dumbbell Hyperextensions
If you are willing to work on the strength of your lower back muscles, an exercise like dumbbell hyperextension can serve you pretty well.
Its execution engages your hips and your lower back muscles and thereby works on strengthening them.
Why is it important?
Dumbbell hyperextensions can be considered as one of the most fundamental dumbbell exercises for the lower back that trains your lower back with a full range of motion and that too without exposing it to any kind of injury. However, you must keep in mind to use lightweight dumbbells when you are just starting with this exercise.
Instructions
- Select the appropriate dumbbell weight and position it in front of the hyperextension bench. You can also ask your training partner to hand you the dumbbell once you are in the position to perform the exercise.
- Now position yourself on the hyperextension bench by placing your thighs on the pads. Your hips must be in line with the top edge of the pads. To keep your body stabilized, hook your feet under the leg pads of the bench.
- Now slowly lean your upper body until it’s almost perpendicular to your lower body and lift the dumbbell off the ground.
- Hold the dumbbell against your chest with both hands.
- Now keeping your body stable and bracing your core, slowly lean your upper body forward until it forms almost a right angle with your lower body. Your back must be straight throughout the movement.
- Now raise your upper body using your hamstrings and glutes until it is in line with your lower body. Hold this position for around 1-2 seconds flexing your lower back.
- Repeat the above-mentioned steps for the desired number of repetitions.
Dumbbell Deadlift
Deadlifts are a great exercise that facilitates both strength and size gains. Apart from targeting multiple muscle groups at once, performing deadlifts also trains your lower back muscles quite effectively.
Why is it important?
Along with strengthening the muscles of your lower back, the proper execution of a dumbbell deadlift also assists in alleviating back pain, preventing lifting-related injuries, and improving muscle coordination.
This is why dumbbell deadlifts should have a prominent position in your lower back training regime.
Instructions
- Stand with your feet hip-width apart, holding a dumbbell in each hand.
- Keep your arms by your side. Your palms must be facing your outer thighs.
- Start the movement by slightly bending your knees. Keep your spine straight, brace your core and push your hips back.
- Keep going until the dumbbells touch the floor.
- Hold this position for a second and then slowly raise your body back to the starting position using your leg drive.
- Repeat for the desired number of sets and reps.
Romanian Deadlift with Dumbbells
Romanian deadlift with dumbbells is a variation of the conventional dumbbell deadlifts. Along with stimulating your lower back muscles effectively, performing a Romanian deadlift with dumbbells also serves as a great strength builder.
Why is it important?
Romanian deadlifts performed with dumbbells train your hamstrings as well as your glutes. However, you must be cautious about your lifting form while performing this lower back dumbbell exercise.
Instructions
- Start the exercise by standing firmly on the floor keeping your feet hip-width apart and holding a dumbbell in each hand. Your palms must be facing the front of your thighs.
- Now keeping your spine neutral, slowly lean your upper body forward by slightly bending your knees and pushing your hips back.
- Keep leaning your upper body until your palms are slightly below your knee height. You will feel a stretch in your hamstrings at this position.
- Hold this position for 1-2 seconds and get back to the starting position by slowly raising your upper body and straightening your legs.
- Repeat for the desired number of sets and reps.
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Dumbbell Side Hip Raise
Dumbbell side hip raise can strengthen your lower back. You can easily perform the exercise at the comfort of your home with just a single dumbbell and some space.
Why is it important?
Apart from targeting your lower back muscles, this exercise strengthens and trains your hip abductor muscles as well.
If you are willing to lose extra inches on your side waists, performing the dumbbell side hip raise can also serve you well in that matter. This in turn can shape up your obliques. Performing the dumbbell side hip raise can also assist you in alleviating back pain.
Instructions
- Lie down on the floor with your right side facing the floor. Place your right forearm on the floor and your elbows just below your shoulders. Your forearms will make a right angle with your upper arms at this point.
- Now bend your right knee over 90-degrees.
- Hold a dumbbell with your left hand and place it on your left hip.
- Initiate the movement by lifting your right hip off the floor. Hold this position for around 5-10 seconds.
- Then slowly lower your right hip so that it touches the ground.
- Repeat the above-mentioned steps for the desired number of sets and reps on both sides.
Dumbbell Bird Dog
There are certain dumbbell lower back exercises that have a pretty basic setup and execution. Just like the dumbbell side-hip raise, the dumbbell bird dog is also one such exercise. To perform it you don’t necessarily need to go to the gym. All you need is just a single dumbbell.
Why is it important?
Apart from strengthening your lower back muscles, its execution also targets your core to some extent and provides it with a decent workout. For added resistance to this exercise, you can even choose to tie ankle weights on your legs.
Instructions
- Get on your all fours by placing your palms and your knees on the exercise mat on the floor. Ensure to keep your back straight. Hold a dumbbell with a pronated grip in your right hand.
- Initiate the movement by tightening your core and raising your right hand until it gets parallel to the floor. Your palms must be facing the floor.
- At the same time raise your left leg behind you until it gets parallel to the floor. Hold this position for around 5-10 seconds.
- Then lower your right arm and left leg slowly to get back to the starting position.
- Now repeat the same steps with your left arm and right leg.
- Perform the desired number of sets and reps.
Dumbbells Superman
The Superman exercise performed with dumbbells is another great exercise that targets the lower back muscles. This is one of the most basic dumbbell exercises for the lower back.
To perform it, all you need is some space and a pair of dumbbells. The best thing about this exercise is that you don’t necessarily need to be supremely athletic to perform it.
Why is it important?
Along with training your lower back muscles and strengthening them, the execution of dumbbells superman also trains your glutes and core. The Superman exercise performed with dumbbells is one of the simplest dumbbell lower back exercises. But it is still one of the most effective dumbbell exercises for the lower back.
Instructions
- Start this exercise by lying prone on the floor face down. Stretch your hands in front of you and your legs behind you. Keep your head in a neutral position.
- Now hold a light dumbbell in each hand.
- Raise your arms and legs simultaneously as high as you can to attain the flying pose of superman. Your lower back will start getting flexed at this position.
- Hold this position for around 1-2 seconds.
- Now slowly return to the starting position by lowering your arms and legs simultaneously.
- Repeat for the desired number of sets and reps.
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Wrapping Up
The dumbbell exercises for the lower back mentioned in this post can work wonders in improving the strength, mobility, and flexibility of your lower back. All you need to do is to incorporate them into your workout routine.
To strengthen the muscles of your lower back, along with training them adequately, you would also have to make provisions for their rest and recuperation. Hence, training them every single day is not at all recommended.
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