Low Back Dumbbell Exercises 2024

Low Back Dumbbell Exercises are a very good way to strengthen the lower back. These exercises help you stand up straighter and get stronger all over.

When you work out your back, you make yourself less likely to get hurt. A strong lower back is a key part of building a strong core, which is important for any sport.


Low Back Dumbbell Exercises

Most programs for training the upper body include Low Back Dumbbell Exercises.Even though there are many exercises you could do to strengthen your lower back.


In this post, we’ll show you how to use a Low Back Dumbbell Exercises for your lower back at home.

What Is The Lower Back?

The lower back is the area between the buttocks and the lats. It supports your upper body and keeps you steady when you’re doing everyday things or working out at the gym.


A very important part of the body is the lower back. When it’s hurt, it can make it hard to move and hurt to do even the simplest things.

Lower back pain is very common and can even make it hard to move. Work on strengthening your lower back in a safe way today and you’ll be able to move around for longer.

7  Low Back Dumbbell Exercises

Here are 7 lower back dumbbell exercises:

  1. Dumbbell Hyperextension
  2. Dumbbell Glute Bridge
  3. Dumbbell Deadlift
  4. Dumbbell Superman
  5. Dumbbell Side Bend
  6. Good Morning Exercise With Dumbbell
  7. Dumbbell Stiff-Legged Deadlift

Dumbbell Hyperextension

You can also do the hyperextension workout without weights. Use a pair of light dumbbells if you want to add weight, though.

You can do hyperextension exercises on the machine, but what if your gym doesn’t have one or you never go to the gym?

In that case, you can use a dumbbell and a flat bench to do the hyper-extension exercise. I’ve written down below how to do a hyperextension on a flat bench.

Dumbbell Hyperextension Benefits

  • The hyperextension exercise makes the muscles in the hips and lower back stronger, especially. So, it’s a must-do exercise for getting stronger and more powerful in the lower body.
  • You’ll get the full range of motion without having to take unnecessary risks.
  • If you use dumbbells as weights and add a row at the top, you can work your upper back muscles.

How to Do the Exercise

  • Start by lying flat on your back on a bench.
  • Keep your balance by putting both feet on one corner of the bench and your lower abs on the other corner.
  • If your feet are locked behind you, ask a friend to hold them on the bench for you.
  • Grab a dumbbell with your hands just below your chest. You will start there.
  • Tighten your hips, thighs, and glutes, and lift your upper body and a dumbbell until your lower back stretches.
  • Hold for a few seconds, then slowly lower your upper body until your face is parallel to the ground. That’s one repetition.
  • This is something you can do as many times as you want.

Dumbbell Glute Bridge

Glute Bridges with dumbbells are a great way to strengthen your lower back. It works by making the hamstring muscles stronger, which are an important part of the lower back’s support.

When you do this exercise, you strengthen this area, which lets you do more things without hurting your back. This workout works two different kinds of muscles:

Primary: Glutes, Hamstrings, Lower Back

Secondary: Quadriceps, Hip Flexors

To do a dumbbell glute bridge:

  1. Lay on your back on the ground with your feet flat and shoulder-width apart. Bend your knees to 90 degrees.
  2. Holding a weight in each hand, lift your hips and torso off the ground so that your shoulders and knees form a straight line.
  3. Pause, and then slowly lower your body back to where you started.
  4. Repeat as many times as you want.

Dumbbell Deadlift

The deadlift with dumbbells is a great exercise for your lower back. One of the best ways to get stronger and more stable is to do this exercise.

It helps build strength in the hamstrings, glutes, and erector spinae. When you do this exercise regularly, it will help you improve the way you move during competitions and training lifts.

It will also help you get stronger in your hamstrings and glutes.

The dumbbell deadlift is a great alternative to the regular deadlift, and it’s a great exercise for beginners. It has a lot of benefits, which makes it one of the best ways to strengthen the lower back.

Deadlift With Dumbbells Benefits

  • Increase the size of your muscles, make your grip stronger, and fix muscle imbalances.
  • Make yourself more flexible.
  • Beginner-Friendly
  • Stability has grown
  • Helps you stand taller
  • uses up much less room

How to Do the Exercise

  • Put a pair of dumbbells on the floor near your feet.
  • Stand up straight with your feet shoulder-width apart and your arms out in front of your thighs.
  • Your palms should face your body. You will start there.
  • Keep your back flat and lean forward while tightening your core and pushing your hips back.
  • Slowly stand up again by lifting the dumbbells with your arms outstretched.
  • You’ve never done that before. This is something you can do as many times as you want.

Dumbbells Superman

The Superman exercise with dumbbells is another great way to work the muscles in your lower back. This is one of the most basic exercises for the lower back that you can do with dumbbells.

You only need some space and a pair of dumbbells to do it. The best thing about this exercise is that you don’t have to be a super-athletic person to do it.


  • This exercise strengthens the erector spinae muscles, which help keep the spine straight.
  • Strong back muscles can help prevent posture problems like kyphosis, which is also called “hunchback” and causes bad posture and pain.
  • To keep your lower back from getting hurt or strained over time, you need a strong core.
  • Superman works not only your core, but also your glutes and hamstrings.

How to Do the Exercise

  • Start by lying on your back with your arms and legs stretched out in front of you and behind you.
  • When lifting a set of light dumbbells, keep your head in a straight line. That’s where everything begins.
  • Raise both your arms and legs at the same time.
  • Raise your arms and legs as high as you can, like you’re Superman.
  • Hold this pose for a few seconds before lowering yourself to the floor.
  • When you do the Superman pose, your lower back stretches.

Dumbbell Side Bend

You might ask, “What is a dumbbell side bend?” It’s an exercise that targets your obliques. An oblique is a muscle that lets you, among other things, turn your trunk and flex it.

One of the best ways to work those muscles is to do a side bend, which requires you to keep your balance while moving.

To do a dumbbell side bend:

  1. Stand with your feet hip-width apart and a weight in your left hand.
  2. Brace your abs and lean to the right, reaching your left arm toward the floor.
  3. Pause, then go back to the beginning.
  4. On the other side, do it again.

Dumbbell Good Mornings

One of the best lower back exercises you can do with dumbbells is the “good morning.” When you do Good Mornings with dumbbells, you can move your arms through a wider range of motion.

It’s also a great choice for people who are just starting out and want to train their lower backs in a safer way.

Dumbbell Good Mornings Benefits

  • This exercise works the lower back, hamstrings, and glutes.
  • Strengthens the muscles in the back, which makes it easier to squat.
  • Teaches you the right way to stand for many other exercises.

How to Do the Exercise

  • Hold a dumbbell between your shoulders and hands and put it under your arms while standing straight with your feet hip-width apart.
  • Make sure your feet have a good hold on the ground. There you will start.
  • Start by slightly bending your knees, pushing your hips back, and leaning forward until your hamstrings feel a small stretch.
  • Then, after holding for a few seconds, slowly lift yourself back to the starting position.
  • Keep your back flat as the action goes on.

Dumbbell Stiff-Legged Deadlift

The dumbbell stiff-legged deadlift is one of the best exercises for your low back. It’s a great way to strengthen your lower back and the muscles that pull your spine back. It’s also good for getting your lower back and quadriceps to be stronger.

To do this exercise:

  1. Stand with your feet hip-width apart and your knees slightly bent. Hold a dumbbell in each hand.
  2. Keep your back straight as you bend at the hips and slowly lower the weights to the floor.
  3. Once the dumbbells reach the floor, turn the motion around and lift them back to where you started.
  4. Make sure your back is straight and that your glutes and hamstrings are working the whole time.

Main Benefits Of Exercising The Lower Back

1. Prevents Injury

The lower back is a weak spot, so it’s important to have strong muscles there.

Your lower back and the rest of your body are less likely to get hurt if your back can keep you stable no matter what you’re doing, especially when you’re carrying heavy things.

2. Improves Posture

Since the erector spinae muscles are connected to the spine and pelvis, they can have a big effect on posture. Good posture is linked to everything from a better mood to deep breathing, which is very important when you are working out.

With a strong lower back, you can keep good posture whether you’re just standing or doing something else.

3. Supports Weightlifting

Progressive overload is what you need to do if you want to build muscle. For this to happen, a lot of people choose to lift more weight.

Almost every exercise, except those that are done while sitting or lying down, use the lower back in some way.

Because of this, you need a strong lower back to be able to lift and move heavy weights when lifting weights.

For safety and ability, deadlifts and squats are two of the best exercises that require a strong back.

Benefits of Strengthening Lower Back

Having a stronger lower back can help in many ways. We’ll look at some of them here.

  1. Strengthening your lower back can help you lift more and do better in sports.
  2. Most people who work out have pain in their lower backs and get hurt very quickly. So, it’s important to strengthen the lower back to keep it from hurting and getting hurt.
  3. Since your lower back is in the middle of your body, it is important to work on it and make it stronger so that it can support your spine well.

Pros and Cons of Doing Lower Back Workouts with Dumbbells


Well, dumbbells give you a wider range of motion. For example, you can move your hands in any direction you want, you can use one arm at a time, and you can use dumbbells while lying down, sitting, or standing.


Using dumbbells for lower back exercises can hurt, especially if you don’t have strong back muscles. In this case, it would be best to only do exercises with your own body.

What Are The Benefits Of Doing Lower Back Exercises With Dumbbells?

low back dumbbell exercises

▶ Training Variables Variety

Grip Positioning

Because you can hold dumbbells in many different ways, they are a great tool for lower back exercises.

Being able to turn your wrist almost all the way around lets you work out other muscles as you like.

Body Positioning

Since it’s harder to work the muscles in your lower back, being able to move your body into any position you need is very helpful.

For instance, the Superman exercise requires you to lie on your stomach. Good Mornings get you up and moving. With both exercises, the resistance from the dumbbells helps to strengthen your lower back.

▶ Freedom Of Motion

Even though exercise machines have many benefits, they don’t let you move as freely as dumbbells do.

You can use dumbbells in the exercise no matter which way your body needs to turn or if you will be standing still.

▶ Strength Imbalances

It’s hard to keep your muscles in perfect symmetry. This is also true for the lower back, because the muscles are on both sides of the spine.

If you need to, you can do more reps with a dumbbell on one side than the other to make up for any differences. You can also make one side stronger than the other.

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.

FAQs – Low Back Dumbbell Exercises

FAQs – Low Back Dumbbell Exercises

▶ What are the best lower back exercises for women?

The dumbbell stiff-legged deadlift is one of the best exercises for your low back. It’s a great way to strengthen your lower back and the muscles that pull your spine back.

▶ Why do you use dumbells for lower back?

Using dumbbells to work out your lower back helps you build muscle and avoid injuries. The most important part of your body to train and strengthen is your lower back. It connects the upper body to the lower body and is attached to the hips, glutes, upper back, and neck.

▶ Is dumbbell deadlift good for your back?

The Dumbbell Deadlift is a compound exercise that helps you get stronger all over, including in your lower back. According to an article on ResearchGate, deadlifts may help reduce back pain and keep you from getting hurt. Deadlifts make your muscles and joints stronger, improve the density of your bones, improve the coordination of your muscles, and so on.

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Disclaimer: Low Back Dumbbell Exercises  information above is for estimate only. The data has been gathered from various sources Like online, on-site, and/or via phone. All prices and information provided on this website are averaged and should only be used as estimates.
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