Dumbbell Workouts For Lower Back (9 Exercises)

If you want to strengthen your lower back, glutes ad hamstrings and improve your posture, then the lower back dumbbell exercises I’m going to share in this post may help you achieve that goal. Doing lower back workouts with the dumbbell helps you strengthen muscle and prevent injuries.

The lower back is the most important body part you should never forget to train and strengthen. It joints the upper body to the lower body and connects to the hips, glutes, upper back & neck.

Although there are several exercises through which you can strengthen your lower back. But in this article, I’ve shared the best lower-back workouts that you can do with the dumbbell at home.

But why should I use Weight for lower back Exercises?

The studies suggest resistance exercises strengthen muscles more than bodyweight exercises. And weight training isn’t only for bodybuilders or powerlifters. Everyone can do weight training whether you’re male or female, overweight or underweight, weight training is for all.

If your aim is to gain muscle strength then using weights in your workouts is the most important thing. Using weights in your workouts provides stress to the muscles that cause them to adapt and get stronger.

Strength training also tones your muscles and improves bone density and fights the aging hormone.

Barbells and machines won’t be as effective as dumbbells for the lower back. So I’d suggest you do the lower back workouts with dumbbells.

Related: Is Walking Good for Lower Back Pain?

Why should I do lower back workouts with dumbbells?

Well, dumbbells allow a greater range of motion, for example; you can move your hands in the directions you want; you can use one arm at one time; as well as you can use the dumbbells when you are in different positions such as lying, seating, and standing.

Not only this, but you can also hold the dumbbells wherever you want. For instance, on your shoulders, at your sides, overhead, at chest level, etc. That is why dumbbells are the best for lower back exercises.

You may also like: The 10 Best DB Exercises For Strong Back

So, let’s take a look at the list of the 9 best lower back dumbbell exercise that you can do them at home as well as in the gym.


9 Dumbbell Lower Back Workouts You Can Do At Home

The dumbbell lower back exercises I’m going to share can help you strengthen your lower back and prevent injuries. Moreover, they can also help you nourish your core, glutes, and hamstrings.

These lower back dumbbell workouts are primarily for strengthening purposes, not for rehabs. Below you see how to do lower back workouts with the dumbbell by step-by-step instructions.


1. Good Morning Lower back workouts With A Dumbbell

The Good morning exercise is one of the basics but important workout for the lower back. Don’t go on its name because you can do anytime you want but morning time would be more effective as compared to the afternoon, evening or the night.

It is usually done by using the smith machine or the barbell but you can also do this by using the dumbbells.

Here we take a look at how you can do the good morning exercise with a dumbbell:

  1. Stand straight with your feet hip-width apart with holding a dumbbell between the shoulders and the hands and fix it under your arms.
  2. Keep your core tight and feet firmly on the ground. That’s your starting position.
  3. To begin the next step, slightly bend your knees, push your hips back and lean forward until you feel a slight stretch in your hamstrings.
  4. Then Hold for a couple of seconds and then slowly raise yourself in the beginning position.
  5. Maintain a flat back during the movement.

Try to perform this exercise for a couple of minutes and avoid if you feel uncomfortable because there are other exercises you can do for your lower back.


2. Dumbbell Bird Dog Exercise For Lower Back

One of Stuart McGill’s recommended exercises for the lower back is a bird dog. You can do the supported bird dog exercise with dumbells for strengthening purposes.

The bodyweight variation is effective when you have lower back pain. But the weighted bird dog helps you strengthen muscle when your back is alright.

Here’s how you can do dumbbell bird dog workout to strengthen your lower back

  1. Place a dumbbell on the mat, get on your all fours with your back as flat as possible.
  2. Keep your core tight and hold a dumbbell with an overhand grip with your right hand, palm facing down.
  3. Raise your right arm in front of you and left leg behind you, both at the same time, until they are parallel to the ground.
  4. Hold for five to ten seconds and then slowly lower them into the starting position.
  5. Repeat this movement with your other side to complete one rep.
  6. Do as many repetitions as required based on your fitness level.

You can also do this movement on the bench for further support. When you do on the bench, grab the side with your hand for support.

You may also like: Top 5 Dumbbell Workouts For Lats At Home

3. Dumbbell Hyperextension

The hyperextension exercise increases lower body muscle’s strength especially the hips and the lower back. So it is basically a must-do exercise for increasing the lower body strength and power.

You can also do the hyperextension workout without weight. But if you want to use the weight, use a pair of light weight dumbbells.

You can do hyperextension exercise on the machine but what if your gym doesn’t have a hyperextension machine or you don’t go to the gym at all?

Well, in that case, you can do the hyper-extension exercise on the flat bench using a dumbbell. Below I’ve given the instructions on how to hyperextension on a flat bench.

lower back exercises dumbbell
How To Dumbbell Hyperextension on the Flat Bench
  1. Start with lying prone (face downwards) on a flat bench.
  2. Keep your both feet on one corner of the bench and the lower ab on another corner.
  3. Lock your feet behind or ask your friend to hold your feet on the bench.
  4. Grab a dumbbell with your hands just underneath your chest. That’s your starting position.
  5. Tighten your hips, thighs, and glutes and raise your upper body along with a dumbbell until you feel stretch in your lower back.
  6. Hold for a couple of seconds and then slowly lower your upper body down until your face closest to the ground. That’s one rep. Repeat this as many times as you like.

4. Dumbbell Glute Bridge Workout For Lower Back

The glute bridge is one of the effective exercises you can do with a dumbbell to strengthen your lower back.

Combining glute strengthening exercise with lumbar segmental stabilization exercise reduces low back pain and strengthens the lumbar muscle in chronic low back pain patients, a study published by the “Journal of Physical Therapy Science” suggested.

Doing glute bridge is easy, below are the steps you can follow do that

dumbbell lower back workout
  1. Lie on the mat with your knees bent and feet firmly on the floor.
  2. Holding the sides of a dumbbell with your hands, place it on your hips and keep your abdominal muscles tight.
  3. Lift your hips off the floor until your knees in line with your chest or until you feel the contraction in the low back muscle.
  4. Hold in the same position for five to ten seconds then slowly lower your hips back on the floor.
  5. Do this 10 to 15 times, if you like.

Also check out: The 15 Best Bodyweight Back Workouts At Home

5. Dumbbell Deadlift

The Dumbbell Deadlift is a compound exercise good for overall fitness including lower back strength. In an article published by ResearchGate, deadlifts may help reduce back pain and prevents injuries. Deadlifts increase muscle and joints strength, improve bone density, improve muscles coordination, etc.

They have many benefits which make them one of the important workouts you need to do for strengthening the lower back.

Deadlifts have many variations and the dumbbell deadlift is one of them. So, here we take a look at how to perform the deadlift using dumbbells.

  1. Place a pair of dumbbells on the floor close to your feet.
  2. Stand straight with your feet shoulder-width apart, arms extended in front of your thigh, and palms facing your body. That’s your starting position.
  3. Tighten your core and push your hips back to lean forward while maintaining a flat back.
  4. Lift the dumbbells with extended arms and slowly back to the standing position. That’s one repetition. Repeat this as many times as you like.

Related: Dumbbell Romanian Deadlift


6. Dumbbell Superman Exercise with The Dumbbell

The superman workout is a very useful workout that works on several muscles at a time. It works on the back, core, hamstrings, and glutes. Basically, it is done to strengthen the lower back muscles and reduce pain.

The Superman exercise is easy and adaptable because you can do it anywhere you like, such as at home. It only requires a bit of space and your body. However, you can modify this exercise by using dumbbells.

Adding dumbbells will make this workout more advanced and effective. It is one of the best dumbbell workouts for the lower back.

Here’s how to Superman using Dumbbells
  1. Start with lying prone (face downwards) with your legs stretch behind and arms extended in front of you.
  2. Grab a pair of light dumbbells and keep your head in a neutral position. That’s the beginning.
  3. Raise both your arms and legs at the same time.
  4. Raise both arms and legs as high as you can like a superman.
  5. Hold in this position for a couple of seconds and then lower back on the floor.
  6. You feel stretch in your lower back while you’re in the superman position.

Also See: 6 Dumbbell Push-Ups And Their Benefits


7. Dumbbell Aquaman Lower Back exercise

The Aquaman exercise is similar to superman. Aquaman is easy to perform as compared to superman because you don’t have to raise both legs and arms at the same time.

If your aim is to reduce back pain and increase lower back muscles strength then this exercise will help you to do so.

You can also do this using the dumbbells for greater benefits.

How to perform Aquaman with dumbbells
  1. Start with lying prone (face downwards) with your legs stretch behind and arms extended in front of you.
  2. Grab a pair of light dumbbells and keep your head in a neutral position. That’s the beginning.
  3. Raise your right arm and left leg at the same time. Raise both arm and leg as high as you can like you in the swimming position.
  4. Hold in this position for a couple of seconds and then lower back to the starting position. Then repeat with the other leg and arm.
  5. You feel stretch in your lower back while you’re in the swimming position.

8. Dumbbell Side Hip Raise

The side bridge or side hip raises also strengthens the lower back and reduces pain. Stuart McGill also included this movement in his three exercises.

When you have back pain, then this movement can be one of the effective lower back workouts you can do with and without a dumbbell.

You can do the side hip raises with a dumbbell.

Here are the steps

  1. Just lay down on your right side with your forearm on the floor and your elbow underneath your shoulder.
  2. Slightly bend your knees behind to 90-degrees.
  3. Hold a dumbbell with your left hand and place it on your side hip. That’s the start.
  4. Lift your hips off the floor and hold it for five to ten seconds depending on your strength and then return your hips to the start.
  5. Follow the same steps on your opposite side and repeat for the desired number of times.

9. Dumbbell Rolling Exercise

Rolling exercise is normally done for core strength using an ab-wheel roller. However, you can use a pair of dumbbells to modify the exercise and make it useful for your lower back.

I tried this workout and it helped me a lot. Hope this will also help you strengthen your spine and prevents back pain and injuries.

How to Dumbbell Rolling
  1. Start with placing your knees on the mat and your feet behind you.
  2. Grab a pair of dumbbells that can roll and place it on the mat in a way that you can roll them forwards.
  3. Brace your core and start rolling the dumbbells forward while keeping your knees the same as it is.
  4. Roll the dumbbells until you feel stretch in your spine and the lower back.
  5. Hold in this position for a couple of seconds and then slowly return to the beginning position. For better understanding, you can check it here.

This dumbbell exercise primarily strengthen core but it can also work on lower back.

You may also like: Top 14 Dumbbell Oblique Exercises For Strong Core


Dumbell Lower Back Exercises: Frequently Asked Question

1. Should I do these dumbbell workouts if I have lower back pain?

These dumbbell lower back exercises are primarily for strengthening purposes,s not for rehabilitation.

You can do them to strengthen your lower back, glutes and hamstrings.

Most of these weighted lower back exercises you can do at home only with a dumbbell without special equipment.

If you have lower back pain, you can do bird dog, superman, side hip raise, and glute bridge without weight. Because these exercises have shown effective results in several studies.

2. Do these dumbbell exercises for the lower back improve posture?

Yes, all the above lower back dumbbell workouts can help you improve your posture

One of the primary reasons for low back pain is poor posture. And doing weighted lower back workouts with the dumbbell strengthens your lower back, glutes, hamstrings, and core that leads to a better posture.

3. What are the benefits of a stronger lower back or Why should you train lower back?

There are several benefits of the stronger lower back. Here we take a look at some of them.

  1. Strong Lower Back helps you perform difficult workouts such as deadlifts, weight squats, etc.
  2. Most fitness enthusiasts trouble with lower back pain and got injured very quickly. That is why it is important to strengthen the lower back to prevent pain and injuries problem.
  3. The lower back is the midsection of your body, that’s why it is important to work on it and make it stronger so that you can increase your other muscles group.

4. Do lower back dumbbell exercises help me get rid of fat on my lower back?

Yes, they do if you lower your body fat percentage. And you can lower body fats by eating low calories foods and taking weight loss supplements, as they can help you stay in a calorie deficit.

HIIT program and intermittent fasting can also help you lose weight including fat on your lower back.

Also, see: Intermittent Fasting Results In 1 Month- My Experience

Remember, there are no shortcuts, and don’t go after false promises who claim their program can reduce your weight in a week or two.

If you want me to create a customized paid plan for you according to your goal, fitness level, and lifestyle, ping me on my mail using the contact us page.

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