When it comes to strengthening your lower back, barbell deadlifts are popular. However, they might not cover everything your lower back needs. That’s where other exercises like Superman with dumbbells and Jefferson curls come in. These less common exercises target various parts of your lower back, giving you a more well-rounded workout.
In this guide, I’ll talk about simple dumbbell exercises that are great for making your lower back stronger. These exercises go beyond just lifting weights and focus on strengthening different muscles in your lower back. Whether you’re new to working out or have been doing it for a while, these exercises can be adjusted to fit your fitness level and goals.
I’ll also give you an easy workout plan using these dumbbell exercises. This plan will not only help you get stronger but also improve your balance and lower the chances of getting hurt. Let’s learn more about these exercises and get you started on building a stronger lower back.
Table of Contents:
- 10 Best Dumbbell Exercises for Lower Back Workouts
- Dumbbell Deadlift
- Bent-Over Row
- Dumbbell Superman
- Single-Leg Deadlift
- Single-Arm Row
- Dumbbell Bird Dog Row
- Romanian Deadlift
- Good Mornings
- Glute Bridges
- Jefferson Curls
- Example Lower Back Dumbbell Workout
- FAQs
- Overview
- References
10 Best Dumbbell Exercises for Lower Back Workouts
Dumbbell Deadlift
The Dumbbell Deadlift stands as a cornerstone exercise for fortifying your lower back muscles, particularly targeting the lumbar spine. In contrast to conventional barbell deadlifts, opting for dumbbells can provide added comfort and reduced strain on your joints, making it a versatile choice for many fitness enthusiasts.
To perform the Dumbbell Deadlift correctly, follow these steps:
- Begin by positioning a pair of dumbbells on the floor directly in front of you.
- Adopt a stance with your feet spaced shoulder-width apart, ensuring a stable base.
- Initiate the movement by hinging at your hips, maintaining a slight bend in your knees.
- Grasp the dumbbells firmly with a neutral grip, ensuring your palms face inward.
- Engage your lower back, glutes, and leg muscles as you lift the dumbbells off the ground.
- Throughout the lift, focus on keeping your spine in a neutral position to avoid excessive flexion or extension.
- As you reach the top of the movement, fully extend your knees and hips while maintaining control.
- Lower the dumbbells back down to the floor in a controlled manner, ensuring proper form and alignment.
- Repeat the exercise for the desired number of repetitions, maintaining a steady and controlled pace.
![](https://colosseumstrength.com/wp-content/uploads/2023/08/edophoto-freepik.jpg)
Pro Tip: Concentrate on maintaining a neutral spine alignment throughout the entire range of motion. Additionally, actively engage your core muscles to provide essential support and protect your lower back from potential strain or injury. Incorporating these key techniques will help you maximize the effectiveness of the Dumbbell Deadlift while minimizing the risk of discomfort or overexertion.
Read more about Strengthening Your Lower Back: The Top 10 Dumbbell Exercises
Bent-Over Row
The Bent-Over Row with dumbbells is a highly effective exercise for building strength in both your upper and lower back muscles, specifically targeting key areas like the erector spinae and lats.
Here’s a detailed breakdown of how to perform the Bent-Over Row with dumbbells:
- Begin by selecting two dumbbells that are suitable for your fitness level and goals.
- Stand with your feet hip-width apart and your knees slightly bent to provide stability and support.
- Hold a dumbbell in each hand, allowing your arms to hang naturally with a slight bend at the elbows.
- Bend forward at your hips while maintaining a straight back, ensuring your upper body is almost parallel to the ground. Keep your head in a neutral position to align with your spine.
- Start the movement by pulling both dumbbells upward toward your hips, focusing on bending your elbows and squeezing your shoulder blades together.
- As you lift the dumbbells, engage your back muscles, particularly the lats and erector spinae, to control the movement.
- Continue pulling the dumbbells until they reach hip level or slightly below, feeling a strong contraction in your back muscles.
- Slowly lower the dumbbells back down to the starting position in a controlled manner, maintaining proper form throughout.
- Repeat the exercise for the recommended number of repetitions, ensuring smooth and controlled movements.
Pro Tip: To maximize the effectiveness of the Bent-Over Row, concentrate on squeezing your shoulder blades together at the top of the movement. This action helps to fully engage your upper back muscles, promoting better muscle activation and overall strength development. Additionally, focus on maintaining a neutral spine and avoiding any excessive swinging or arching of the back to prevent strain and ensure proper form.
The Bent-Over Barbell Row for Building a Bigger, Stronger Back
![](https://colosseumstrength.com/wp-content/uploads/2023/07/tony-woodhead-kYdkUweH8QU-unsplash.jpg)
Dumbbell Superman
Dumbbell Supermans may appear straightforward, but they pack a significant challenge and offer tremendous benefits for activating your entire back chain. While the bodyweight version is effective, incorporating dumbbells takes the exercise to the next level.
Here’s how to perform Dumbbell Supermans:
- Begin by lying face down on the floor, ensuring your feet are hip-width apart and your arms are extended overhead, holding a dumbbell securely in both hands.
- Activate your core muscles to stabilize your spine and prepare for the movement.
- Simultaneously lift your arms, head, and thighs off the floor, focusing on creating a gentle arch in your back.
- Hold this raised position for a brief moment, emphasizing the contraction in your lower back and glutes.
- Slowly lower your arms, head, and thighs back down to the starting position, maintaining control throughout the descent.
- Repeat the movement for the desired number of repetitions, keeping your core engaged and your breathing steady.
Pro Tip: To enhance lower back engagement and overall effectiveness, concentrate on lifting your chest and legs as high as possible during the movement. This deliberate focus helps target the muscles along your entire back chain, including the lower back, glutes, and hamstrings. Additionally, maintain a smooth and controlled pace throughout the exercise to maximize muscle activation and minimize unnecessary strain on your spine.
Single-Leg Deadlift
The single-leg deadlift is a superb unilateral exercise that I personally find incredibly beneficial for enhancing core stability. It’s particularly effective for strengthening crucial lower back muscles such as the erector spinae, multifidus, and quadratus lumborum. Incorporating single-leg deadlifts into your weekly workout routine can yield optimal results.
Here’s how to perform the single-leg deadlift:
- Begin in a standing position with your feet spaced shoulder-width apart, holding a dumbbell in each hand by your sides.
- Engage your shoulder blades by pulling them down and back, maintaining a strong posture throughout the exercise.
- Lift your left leg off the ground, bending your right knee slightly to maintain stability.
- Hinge at your hips and lean forward gradually while simultaneously sweeping your left leg back and upwards in a controlled manner.
- Aim to lower your torso until it is parallel to the floor, ensuring your back remains in a neutral position without rounding.
- Once you reach the maximum stretch, reverse the movement by driving through your right heel and returning to the starting position.
- Repeat the exercise for the recommended number of repetitions on each leg, focusing on maintaining proper form and control.
Pro Tip: Keep a slight bend in your grounded leg throughout the movement to engage your hamstrings and glutes effectively. Additionally, concentrate on maintaining a neutral spine to minimize the risk of injury and maximize the activation of your lower back muscles.
Single-Arm Row
The single-arm dumbbell row is an effective exercise for targeting your upper back muscles unilaterally. It ranks among the top dumbbell exercises to enhance your back strength. To maximize lower back engagement, it’s important to keep your feet together during the exercise.
Here’s how to perform the single-arm dumbbell row:
- Begin by selecting a dumbbell of appropriate weight and hold it in your right hand.
- Use your left hand to stabilize your core by placing it on an elevated surface such as a bench.
- Stand with your feet shoulder-width apart and parallel to each other.
- Position your torso almost parallel to the floor; the lower you position your torso, the greater the lower back engagement.
- Initiate the movement by pulling the dumbbell towards your hip, driving your elbow upwards towards the ceiling.
- When the dumbbell reaches hip level, slowly reverse the movement to return to the starting position.
- Repeat the exercise for the recommended number of repetitions, then switch sides and perform with your left hand holding the dumbbell.
Pro Tip: Incorporate a slight rotation of your torso during the lifting phase. This rotation helps activate your core muscles and stabilizes your body throughout the single-arm row exercise. Additionally, focus on maintaining proper form and a controlled tempo to maximize the effectiveness of the exercise and minimize the risk of injury.
You can read more about Single-Arm Row: Building Bigger Lats and a Stronger Back with the Single-Arm Dumbbell Row
![](https://colosseumstrength.com/wp-content/uploads/2023/08/fxquadro-freepik.jpg)
Dumbbell Bird Dog Row
The dumbbell bird dog row adds a challenging twist to the traditional bodyweight bird dog exercise, targeting your hip, core muscles, and the quadratus lumborum in your lower back. This variation is highly effective for enhancing core strength and stability.
Here are the steps to perform the dumbbell bird dog row:
- Start in a quadruped position with your right hand and left knee placed on a bench.
- Choose a light dumbbell to ensure proper form and technique throughout the exercise.
- Position your hands directly under your shoulders, creating a 90-degree angle between your upper body and femur. Keep your head in a neutral position.
- Lift your opposite leg off the ground while maintaining a neutral hip position.
- Row the dumbbell towards your hip, engaging your back muscles as you pull.
- Slowly reverse the motion to return the dumbbell to the starting position.
- Keep your hips neutral and avoid excessive movement during the exercise.
- Perform the desired number of repetitions on one side before switching to the other side.
Pro Tip: Focus on maintaining a controlled motion throughout the exercise, especially when extending your arm and leg. This focus will help enhance your balance, coordination, and overall effectiveness of the movement.
Romanian Deadlift
Romanian deadlifts are a highly effective variation that targets the development of robust and functional posterior chain muscles. These include the erector spinae, biceps femoris, semitendinosus, and semimembranosus. Incorporating Romanian deadlifts into your leg or pulling workouts at least once a week is crucial for maintaining healthy, strong, and functional lower back and posterior chain muscles.
Steps:
- Begin by standing upright with a shoulder-width stance.
- Grab two dumbbells of suitable weight with an overhand grip, positioned in front of your thighs.
- Maintain a slight bend in your knees as you lower your torso towards the floor, primarily hinging at your hips.
- Throughout the movement, ensure your spine and head remain neutral, and your knees stay slightly bent.
- Aim to achieve a deep stretch in your hamstrings and glutes at the bottom of the range of motion, holding this position for one second.
- Reverse the motion to return to the starting position.
Pro Tip: To effectively target your hamstrings, focus on pushing your hips back while maintaining a slight bend in your knees throughout the Romanian deadlift movement. This technique ensures optimal engagement of the target muscles and promotes a safer and more effective exercise execution.
Good Mornings
Good mornings using dumbbells, much like Romanian deadlifts, are excellent for strengthening your posterior chain and improving overall stability and performance.
Here’s how to perform dumbbell good mornings:
- Select an appropriate weight for a single dumbbell.
- Begin by standing upright with your feet shoulder-width apart, holding the dumbbell against your clavicle bone in a position similar to holding a goblet.
- Initiate the movement by flexing at your hips while maintaining a slight bend in your knees.
- Lower your torso forward, focusing on maintaining a straight back and proper hip hinge mechanics.
- Descend as far as your mobility allows, feeling a stretch in your hamstrings and maintaining a straight back throughout.
- Return to the starting position by reversing the motion, engaging your hamstrings and glutes to lift yourself back up.
Pro Tip: Pay close attention to maintaining a straight back and proper hip hinge mechanics throughout the entire movement. This focus ensures effective targeting of your lower back and hamstrings, optimizing the benefits of the exercise.
Glute Bridges
Glute bridges offer an effective way to strengthen your hips and core while engaging vital muscle groups like the glutes, hamstrings, and abs.
Here’s how to perform glute bridges with a dumbbell:
- Lie on your back with your knees bent and your heels close to your buttocks.
- Place a dumbbell on your hips and hold onto it to stabilize and prevent it from shifting during the exercise.
- Turn your toes slightly outward, mimicking the positioning used in hip thrusts for optimal engagement.
- Initiate the exercise by lifting your buttocks off the floor, pushing them upward toward the ceiling to create a bridge with your body. Hold this raised position for a second to maximize muscle contraction.
- Lower yourself back down to the starting position in a controlled manner to complete one repetition.
Pro Tip: Concentrate on squeezing your glutes forcefully at the top of the movement to fully engage them. Avoid over-arching your lower back by maintaining a neutral spine throughout the exercise, enhancing its effectiveness and reducing the risk of strain.
Jefferson Curls
The Jefferson curl is a specialized deadlift variation that targets your entire posterior chain, including muscles like the hamstrings, glutes, and both upper and lower back. This exercise is particularly effective for strengthening the lower back because it emphasizes controlled spinal flexion and articulation, which can contribute to improved spinal health and stability when executed with proper form and weights.
Here’s how to perform the Jefferson curl:
- Begin by standing on an elevated surface with your feet positioned close together.
- Hold a dumbbell in each hand in front of your thighs, ensuring a comfortable grip.
- Initiate the exercise by slowly bending forward at the hips while keeping your back rounded throughout the eccentric phase. Focus on maintaining a controlled and deliberate movement to achieve a deeper stretch in your hamstrings and back muscles.
- Descend gradually until you reach the maximum depth of the stretch without compromising your form or experiencing discomfort.
- Reverse the movement by engaging your core and lifting yourself back to the starting position, maintaining the rounded back position throughout the ascent.
Pro Tip: Start with lighter weights to familiarize yourself with the movement and gradually increase the resistance as you gain confidence and strength. Prioritize a slow and controlled tempo to ensure proper muscle engagement and minimize the risk of injury.
![](https://colosseumstrength.com/wp-content/uploads/2024/01/jefferson-curls-freepik.jpg)
Example Lower Back Dumbbell Workout
Prepare Yourself:
To begin your lower back strengthening journey, start with a gentle 10-minute warm-up session. This can include light activities like walking, jogging, or cycling for about 5 minutes. After that, spend the next 5 minutes doing easy stretches that focus on loosening up your hamstrings, glutes, and lower back muscles.
Now, Let’s Get to Work:
1. Deadlifts – 4 Sets of 6-8 Reps
For this exercise, you’ll do 4 sets of lifting the dumbbells off the ground while keeping your back straight. Take a 90-second break between each set to catch your breath and prepare for the next round.
2. Romanian Deadlift – 3 Sets of 10 Reps
Next up, perform 3 sets of Romanian deadlifts where you’ll lower the dumbbells down in front of your legs while keeping your back flat. Again, rest for 90 seconds between sets.
3. Bent-Over Rows – 3 Sets of 10-12 Reps
Time to target your upper back with bent-over rows. Do 3 sets of pulling the dumbbells towards your hips while maintaining a slight bend in your knees. Rest for 60 seconds between sets.
4. Single-Leg Deadlifts – 3 Sets of 10 Reps Each Leg
Switch things up with single-leg deadlifts. Perform 3 sets on each leg by bending forward while lifting one leg behind you and holding the dumbbells. Rest for 60 seconds between sets.
5. Good Mornings – 3 Sets of 12-15 Reps
Incorporate good mornings into your routine for 3 sets. Bend forward while holding the dumbbells against your chest to work on your lower back and hamstrings. Take a 60-second rest after each set.
6. Glute Bridges – 3 Sets of 15-20 Reps
Finish strong with glute bridges. Lift your hips off the floor while holding a dumbbell on your hips for added resistance. Rest for 45 seconds between sets.
Cool Down:
After completing your workout, take 5-10 minutes to cool down. Stretch your hamstrings, glutes, and lower back with gentle static stretches. Use a foam roller for myofascial release to help relax your muscles and promote recovery.
Remember:
Always prioritize using the correct form and technique during your exercises to prevent any injuries. If you’re new to these exercises, consider consulting a fitness professional for guidance. Adjust the weights, sets, and reps based on your fitness level and personal goals to make the most out of your workout routine.
FAQs
How can I train my lower back with dumbbells?
You can effectively train your lower back using dumbbells by incorporating exercises such as dumbbell deadlifts, single-leg deadlifts, and dumbbell rows into your workout routine. Ensuring proper form and technique is crucial to maximize benefits and minimize the risk of injury.
Can I build my lower back with dumbbells?
Yes, you can definitely build and strengthen your lower back muscles using dumbbells. Dumbbells offer a versatile range of exercises that target various muscles in your back, including rows, deadlifts, and flyes, helping you achieve muscle growth and strength.
Should I train my lower back?
Training your lower back is essential for overall back strength, improved posture, and injury prevention. Including exercises specifically targeting the lower back muscles in your workout routine can contribute to a strong and healthy back.
What exercises should I avoid if I have lower back pain?
If you experience lower back pain, it’s important to avoid exercises that may exacerbate the pain or strain your lower back further. Some exercises to avoid include deadlifts, squats, and leg presses without proper form or guidance. It’s recommended to consult with a fitness professional or healthcare provider before starting any exercise routine if you’re dealing with lower back pain or injuries.
How often should I train my lower back with dumbbells?
It’s generally recommended to train your lower back muscles with dumbbells about 1-2 times per week. Giving your muscles enough time to recover between sessions is important for growth and strength development.
What are some signs of overtraining my lower back with dumbbells?
Signs of overtraining your lower back may include persistent soreness, decreased performance, and potential injury. It’s crucial to listen to your body and adjust your workout intensity and frequency accordingly.
Can I use resistance bands instead of dumbbells to train my lower back?
Yes, resistance bands can be an effective alternative to dumbbells for training your lower back. Exercises like band pull-aparts, band rows, and band deadlifts can provide similar benefits in terms of strength and muscle activation.
Are bodyweight exercises sufficient for strengthening my lower back?
Bodyweight exercises can certainly contribute to strengthening your lower back, especially exercises like bridges, planks, and supermans. However, incorporating resistance training with dumbbells or other equipment can offer additional challenge and muscle growth.
How important is proper form when training the lower back with dumbbells?
Proper form is crucial when training any muscle group, including the lower back with dumbbells. Maintaining proper alignment, avoiding excessive weight, and focusing on controlled movements can help prevent injuries and maximize results.
Can I include yoga or Pilates exercises in my lower back training routine?
Yes, incorporating yoga or Pilates exercises can be beneficial for strengthening and stabilizing your lower back. These practices focus on core strength, flexibility, and posture, which are all important factors for lower back health.
Overview
To strengthen your lower back effectively, it’s important to diversify your exercise routine beyond basic dumbbell workouts. Incorporating a variety of core-focused exercises can significantly improve your lower back strength and stability.
For instance, consider including exercises like dead bugs and plank variations in your workouts. Dead bugs involve lying on your back and moving your arms and legs in controlled motions, while planks require holding a specific position that engages your core muscles.
These exercises help improve the endurance and strength of your core, which plays a crucial role in stabilizing your lower back during different movements. By adding diversity to your routine and focusing on core strength, you can achieve a stronger and healthier lower back.
Share your favorite exercises for strengthening the lower back in the comments below. Your insights can inspire and help others on their fitness journey!
References;
- Fischer SC, Calley DQ, Hollman JH. Effect of an Exercise Program That Includes Deadlifts on Low Back Pain. J Sport Rehabil. 2021;30(4):672-675. Published 2021 Feb 24. doi:10.1123/jsr.2020-0324
- Diamant W, Geisler S, Havers T, Knicker A. Comparison of EMG Activity between Single-Leg Deadlift and Conventional Bilateral Deadlift in Trained Amateur Athletes – An Empirical Analysis. Int J Exerc Sci. 2021;14(1):187-201. Published 2021 Apr 1.
- Featured image @Unsplash, freepik, pexels (com)
- Featured stream @Unsplash, youtube, pexels (com)