10 Best Low Back Dumbbell Exercises in 2024: [Must Follow]

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Written By Kathy Brewer

I am a certified personal trainer, and I take pride in helping people achieve their fitness goals through strength training, cardio, and nutrition. 





For anyone who wants to strengthen and tone their back, there are plenty of low-back dumbbell exercises that can help. Dumbbell rows, deadlifts, and lateral raises are all excellent exercises to target the muscles in your back. 

By adding these exercises into your routine a few times a week, you’ll see a noticeable difference in the strength and definition of your back muscles. 

Not only will this make you look better; but it will also help improve your posture and reduce your risk of injury.

So give these exercises a try and see what they can do for you!

Why Do You Need Low Back Dumbbell Exercises?

The lower back is a spot that several people seem to miss when working out.

While we unusually provide a substantial amount of attention to the traps and lats, few of us include lower back workouts with dumbbells in our routine.

There are numerous reasons why having a strong lower back is beneficial. To begin, it promotes strong, developed abdominal muscles, which is a shared purpose among many people who go to the gym.

Why You Need Low Back Dumbbell Exercises

Frequently doing a lower back exercise with dumbbells also greatly helps in preventing injuries, posture improvement, and the ability to perform movements easily.

For many years, I worked as a personal as well as a professional trainer. I’ve met a lot of clients who believe they have a vulnerable core. They are frequently shocked to discover that their backs require just as much strength as their stomachs.

That is why I have designed a dumbbell low back exercise guide for everyone. It’s one of the keys to feeling more powerful and capable than ever!

Continue reading to find out why it is critical to work your lower spine on a regular basis. Then I’ll tell you exactly what the best and most efficient low back dumbbell workouts are!

What Exactly Is Lower Back?

The area of the low back is located above the glutes and the lats. It stabilizes you and supports your upper body during both regular activities and gym workouts.

Pain in the lower back is extremely prevalent and could even be crippling. Improve your lower back strength today to extend your mobility for years to come.

What are the Benefits of Exercising the Lower Back of your Body?

1. Less Risk of Injury 

Because your back is a vulnerable area, it is essential to have robust muscles that can provide support.

If your back is apt to firmly sustain you no matter what you are doing, including carrying heavy loads, you put your lower back and the rest of your body at a reduced risk of injury. This is especially true if you’re lifting heavy objects.

2. Posture Enhancement 

Posture Enhancement

The erector spinae muscle fibers can have a significant impact on pose as they are connected to the pelvis and spine. Deep breathing, which is crucial when exercising, and good posture are both linked to improved mood.

A good stance can be retained whether you’re standing still or moving around, thanks to a strong lower back.

3. Good for Lifting Weights 

All of us want to gain muscle. For that, you must involve yourself in progressive overload. To achieve this, a number of individuals increase their lifting weight.

All exercises, with the exception of those performed while lying or seated down, involve the lower back in some capacity.

To lift and manipulate heavy weights at the time of lifting, a strong lower back is required.

The deadlift and squat are two of the best workouts that need a strong lower back for an injury-free performance.

What happens if you have a Weak Low Back?

A weak back can cause a variety of problems, such as poor posture, an increase in the risk of injury issues, decreased mobility, and a lack of core muscles

When your lower back is weak, it can lead to an increased curvature in your spine, which puts strain on your spinal cord and can pinch nerves. 

weak lower back

Additionally, weak lower back muscles can cause your pelvis to tilt forward, which places strain on your abdominal muscles and causes them to work harder. 

This can also lead to pain in the lower back and hips. In order to avoid these problems, it is important to strengthen your lower back muscles and improve your posture. 

One way to do this is through regular exercise and stretching. Additionally, pay attention to your posture when you are sitting, standing, and lying down. Making sure that you have proper support for your lower back will help to avoid pain and other issues.

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How Do Low Back Dumbbell Exercises Help You?

As you age, it’s more important than ever to maintain good muscle health in your lower back. Doing lower back exercises with dumbbells can help improve muscle tone and reduce the chances of developing injuries or pain in that area. 

In addition, there are a few other benefits associated with performing this type of exercise routine. They are – 

1. Improves Grip Positioning 

The versatility of dumbbell grip positions makes dumbbells an excellent tool for lower back workouts.

You are able to target more muscles in whatever manner you see fit because you may turn your arm virtually all the way around.

2. Positioning of Body 

Although it is somewhat more challenging to target the back glutes and muscles, the ability to adapt to any body position is of great assistance.

Some exercises, such as the Superman, necessitate that you lie on your front. The strain given by bells is utilized in both workouts to solidify the lower back.

3. Removes Strength Variations 

Keeping perfect muscle symmetry is an extremely difficult goal to achieve. As the muscles are placed on both sides of the spine, this also extends to the lower back.

You can perform more repetitions with one dumbbell on one side than the other to compensate for imbalances. Additionally, you can lift more weight on one side than the other to improve strength imbalance.

Top 10 Low Back Dumbbell Exercises

Here are the 10 best low back dumbbell exercises that you should consider adding to your workout routine:

1. Supermans 

Superman is a challenging exercise that primarily targets the lower back. For best results, try to do this exercise at least twice a week. 

Equipment needed – 2 dumbbells 

How to perform Superman workout? 

  1. To do Superman, start by lying face down on a mat with your arms extended out in front of you.
  2. Next, raise your legs and arms off the ground, keeping your back straight as you do so. 
  3. Hold this position for a few seconds before slowly lowering your limbs back to the starting position. 
  4. As you get stronger, you can increase the amount of time that you hold the Superman position.

Benefits and tips- 

  • The push-up is a classic exercise that offers benefits for the whole body, including the muscles of the chest, shoulders, and arms, as well as the stabilizing muscles of the core and lower back.
  • For beginners, push-ups can be done from a knees-down position. As you build strength, you can progress to a full push-up by lifting your legs off the floor.
  • To make the exercise more challenging, you can also elevate your feet on a bench or stool.

2. Straight Leg Deadlifts

Straight leg deadlifts are a good compound exercise because they focus primarily on the lower back, glutes, and hamstrings. Make them a priority during your lower body workouts to also benefit your lower back!

Equipment needed – 2 dumbbells 

How to perform Straight Leg Deadlifts workout?

  1. You should begin this exercise in a standing position, holding each of your hands with the palms facing your legs.
  2. Place a dumbbell in front of each leg, and position your feet so that they are hip-width apart.
  3. Put your legs upright as you hinge at the hips and gradually bring the dumbbells downward in line with your legs till they reach your shins. Keep your hips hinged as you bring the dumbbells down.
  4. To return to an upright position, contract your abdominal muscles and push through your heels and glutes. This will help you come back up to a standing position.


  • Straight leg deadlift will help you strengthen your glutes


  • Even though you should keep your legs in a straight position, you should keep a very tiny bend in your knees to protect them.
  • To get the most out of this workout and get the most bang for your buck, make sure that when you are in the hinged position you focus on putting the majority of your weight in your heels.

3. Side Hip Raise

Your back muscles need to be strong if you want to have a core that is truly powerful. The obliques and the lower back are worked during side hip raises, making them an excellent move to finish off any workout with.

Equipment needed – 1 dumbbell

How to perform Side Hip Raise?

  1. Place yourself on your side with your feet stacked on top of each other and your forearm resting flat on the ground.
  2. Hold a dumbbell above your hip with the other hand while you do the exercise.
  3. Engage your abdominal muscles and lift one hip off the ground.
  4. Maintain your position at the top for a brief period of time before lowering your hip to the floor.

Benefits – 

  • It helps in building the obliques and the lower back. 

Tips –

  • You can simplify this exercise by performing it on your stacked knees rather than on your feet.
  • Holding the highest position for five seconds before releasing it is an effective way to increase the difficulty of the exercise.

4. Romanian Deadlifts

The Romanian deadlift is widely regarded as one of the most effective compound exercises. This is due to the fact that it trains a number of muscles concurrently while also fostering strength in activities that are performed in daily life.

Equipment needed – 2 dumbbells 

How to perform Romanian Deadlifts?

  • You should begin this exercise by standing with a dumbbell in each arm and your hands turned so that they are facing your legs.
  • You should be standing with your feet hip-width apart and a dumbbell in front of each leg.
  • Hinge at the waist and bend at the knees as you lower the dumbbells down in line with your legs, bringing them closer and closer to your shins as you go.
  • To return to an upright position, contract your abdominal muscles and drive your weight through the heels of your feet.

Benefits – 

  • Improves lower back strength in addition to working the rest of the lower body

Tips – 

  • To avoid injury, avoid letting your back round while performing this exercise.
  • Widening your stance and pointing your toes out at a 45-degree angle can help you target your glutes more efficiently while still effectively focusing your lower back. This can be accomplished by increasing the distance between your feet.

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5. Renegade Rows

Do you want to exercise both your upper and lower back at the same time? Rowing against resistance can be difficult, but it’s a great way to work out your entire body at once!

Equipment needed – 2 dumbbells 

How to perform Renegade Rows?

  • Assume a plank stance with your hands firmly grasping a pair of dumbbells.
  • Maintain a straight body position as you bend one elbow and pull the dumbbell up next to your chest using the rowing motion. Keep the other arm straight.
  • Bring it back to the ground, and then repeat the process on the opposite side.

Benefits – 

  • It helps in strengthening the upper back and stabilizes the whole body.

Tips – 

  • If you only have circular dumbbells, perform this exercise on your hands and roll a dumbbell back and forth between your hands to simulate a rowing motion.
  • If you are unable to hold a full plank position, you can perform this exercise on your knees while maintaining a straight line between your knees to your head.

6. Aquamans 

Combining Supermans with flutter kicks yields this exercise. This workout will challenge every muscle of your body, and it works well in a combination of sets!

Equipment needed – 2 dumbbells

How to perform Aquaman’s Pose? 

  • Place yourself on the ground in your front and bring both of your arms up to meet up your head.
  • Keep a dumbbell in both hands for this exercise.
  • Raise the chest as far off the ground as you are able to, and then begin bringing the opposite hand and legs off the floor in alternate motions.
  • Complete the prescribed number of repetitions of this exercise before lowering your chest to the floor.

Benefits – 

  • It works your arm and leg muscles while strengthening your lower back. 

Tips – 

  • Maintain your focus on the ground to prevent neck and back pain.
  • If you are unable to keep the chest up for the complete set, you should try relaxing your chest muscles after some reps and then lifting them back up.

7. Bird Dogs

This exercise is not only excellent for increasing balance and mobility, but it also helps to strengthen the back.

You might try performing this move at the start of your routine or as a part of the warm-up exercises.

Equipment needed – 2 dumbbells

How to perform Bird Dogs Workout? 

  • Position yourself on your hands and knees and keep your back as flat as possible.
  • Holding a bell in both hands while maintaining a straight arm position is the starting position for this exercise.
  • Maintain a tight core contraction as you raise your right hand and left feet above your head. They must extend all the way.
  • Pull them back to the ground and elevate the limbs that are on the opposite side.

Benefits – 

  • It helps in improving balance and stabilizes the whole body, especially the lower back 

Tips – 

  • It is recommended that you use dumbbells that have flat sides since this will make it much simpler to place your body weight on them.
  • If you lack the balance required to fully stretch your hands and legs, you can start by only executing it halfway then work your way up to the full posture over time.

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8. Glute Bridges

Although it is generally accepted that the glutes bridge is most effective for developing the glutes, it also presents a challenge to the low back because the load is placed on the hips.

Equipment needed – 1 dumbbell

How to perform Glute Bridges effectively? 

  • Place yourself on the back and make sure your feet are firmly placed on the ground.
  • Put a hefty dumbbell on each hip and hold it there.
  • Apply pressure through the soles of your feet and draw your waist and back up to the ceiling as you do so.
  • At the point in the movement where your knees and shoulder blades make a perfect solid line, pause for a moment.
  • Before beginning again, be sure that your hips are back on the ground.

Benefits – 

  • Help in strengthening the glutes

Tips – 

  • You can make it more difficult by lifting one leg off the floor throughout the entire movement. This will increase the intensity of the workout.
  • Protect your neck by tucking your chin into the chest and keeping your shoulders back.

9. Good Mornings 

This is excellent for toning the hamstrings, and it also helps strengthen the back, because you ultimately use it to hinge your body right back up after performing it.

Equipment needed – 1 dumbbell

How to perform Good Mornings? 

  • Begin by standing with both hands on a dumbbell that is placed on the upper back. Hold this position for a moment.
  • While maintaining the straight position of your legs, hinge at the waist or hips and bring your front or chest toward the ground in a calm and controlled manner.
  • At the point where your upper body is parallel to the floor, pausing for a moment, slowly bring yourself right back up.

Benefits – 

  • Increases strength in the hamstrings while posing a challenge to the back. 

Tips – 

  • Maintaining a straight back during the entirety of this action will help remove any rounding that may occur.
  • In spite of the fact that you should keep your foot in a straight position, you should bend your knees ever so slightly in order to preserve them.

10. Hyperextensions

Hyperextension is an excellent dumbbell exercise for the lower back. If you want stronger hamstrings and glutes, you need to include them regularly in your training routine.

Equipment needed – 1 dumbbell

How to perform Hyperextensions? 

  • To do this exercise without weight, start by lying face down on a flat surface. 
  • Place your hands behind your head and squeeze your shoulder blades together. 
  • Next, raise your torso and legs off the ground, keeping your lower back flat. 
  • Hold this position for a few seconds before lowering yourself back to the starting position. 
  • If you want to add weight, you can hold a dumbbell in each hand or wear a weighted vest.

Benefits – 

  • Engages the back muscles while also posing a challenge to the glutes and hamstrings.

Tips – 

  • If you find that doing this exercise using a dumbbell makes it too difficult to progress, you can try doing it with just your body weight instead.
  • To make the exercise more challenging, try maintaining your position at the peak of the action for four seconds.

Wrapping Up!

So, what are you waiting for?

Pick up a set of weights and give these low back dumbbell exercises a try. You may just find that they are the solution to your stubborn lower back pain.

If you’re looking for more ways to work on your back health, be sure to check out our other posts on improving posture and preventing back pain.

Do you have any favorite low back exercises that we didn’t mention here? Let us know in the comments!

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