7 Best Lower Back Exercises at Home with Dumbbells + Workout

Dumbbell Exercises for Your Lower Back – Introduction

What are the best lower back exercises at home with dumbbells?

Your spine is a fantastic feat of biomechanical engineering.

It’s made from 33 individual bones called vertebrae, 23 flexible and shock-absorbing intervertebral discs, and more than 30 muscles and tendons, all held together by a complex network of ligaments and fascia.

The spine itself is divided into five sections:

• Cervical – your neck, comprising 7 vertebrae
• Thoracic – your upper back, comprising 12 vertebrae
• Lumbar – your lower back, comprising 5 vertebrae
• Sacral – the base of your spine, comprising 5 vertebrae (fused)
• Coccygeal – your “tail,” comprising 4 vertebrae (fused)

Of all these sections of the spine, the cervical and lumbar region are the most prone to pain and risk of injury.

They are the most mobile and tend to be exposed to the greatest loads.

So, it’s hardly surprising that back pain is so prevalent, and one in eight adults will suffer from back pain at least once in their lifetimes.

Back pain is the third most common cause of visiting the doctor.

Causes Of + How to Prevent Back Pain

Prolonged sitting is a leading cause of lower back pain, and poor posture, sedentarism, and poor flexibility are contributing factors, too.

If you experience severe back pain, you should seek medical advice and follow whatever treatment regimen your health professional prescribes.

After all, back pain can sometimes be serious.

However, if you want to AVOID back pain or stop it from coming back, you should spend time strengthening the muscles of your lower back.

Stronger back muscles help to take the stress off your lumbar discs and ligaments, improve your posture, and build general strength and mobility.

In short, if you want a bulletproof lower back, you need to make it a training priority.

This article reveals some of the best lower back exercises at home with dumbbells.

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The 7 Best Lower Back Exercises at Home with Dumbbells

There is nothing dumb about dumbbells!

In fact, as training tools go, a pair of dumbbells is incredibly versatile.

You can use dumbbells singularly or in pairs to train every muscle in your body.

Combine a set of adjustable dumbbells with a weight training bench, and you have everything you need for a comprehensive workout at home.

But why are dumbbells called dumb when they’re clearly so valuable?

In this instance, dumb doesn’t mean stupid.

Rather, it’s an old-fashioned word for silent.

Dumbbells were used by English bell ringers in the early 1700s so they could practice without disturbing the entire town.

However, hand weights similar to dumbbells have been around for far longer than this, and there are records of their use in ancient Greece, where they were used by Olympic athletes and warriors. ¹

Stone Halteres – ancient Greek forerunners of the modern dumbbell

The best lower back dumbbell exercises list:

1. Dumbbell good mornings
2. Romanian deadlifts
3. Single-leg dumbbell Romanian deadlifts
4. Suitcase dumbbell deadlift
5. Dumbbell hip thrust
6. Superman exercise with dumbbells
7. Dumbbell side bends

Use these exercises to strengthen your lower back with dumbbells.

Note: All the exercises listed above (with their descriptions below) involve your main lower back muscles, called the erector spinae, but also train additional muscles as the lower back seldom works in isolation.

Erector Spinae Back Muscles Illustrated – Credit musclesused.com

Lower Back Dumbbell Exercise Descriptions

#1. Dumbbell good mornings

Target muscles: Erector spinae, gluteus maximus, hamstrings

The good morning exercise is so-called because, when you do it, you look like you are bowing to greet someone.

This exercise is usually done with a barbell but works equally well with a single dumbbell.

How to do it: 

1. Stand with your feet hip-width apart, knees slightly bent.
2. Brace your abs.
3. Rest and hold your dumbbell behind your head on your trapezius muscles.
4. You do NOT want to rest the dumbbell across the back of your neck.
5. Instead, place it on your upper trapezius muscle, directly on the top of your shoulders.
6. Push your butt to the rear and lean forward from your hips.
7. Do NOT round your lower back.
8. Descend until you feel a deep stretch in your hamstrings.
9. Stand back up and repeat.
10. You can also do this exercise with the dumbbell held across your chest, which may be more comfortable for some people.

Brief (but excellent!) Dumbbell good morning exercise tutorial

#2. Dumbbell Romanian deadlift 

Target muscles: Erector spinae, gluteus maximus, hamstrings

The dumbbell Romanian deadlift is very similar to the good morning.

However, because the load is held below your center of gravity, it’s a little more spine-friendly and probably more comfortable, too.

This is another barbell exercise that works equally well with dumbbells.

How to do it: 

1. Stand with your feet hip-width apart, knees slightly bent.
2. Brace your abs.
3. Hold a dumbbell in each hand in front of your thighs.
4. Pull your shoulders down and back.
5. Push your butt to the rear and lean forward from your hips.
6. Lower the weights down the front of your legs until you feel a deep stretch in your hamstrings.
7. Do not round your lower back.
8. Stand back up and repeat.

Dumbbell Romanian deadlift (RDL) technique for beginners

#3. Single-leg dumbbell Romanian deadlift 

Target muscles: Erector spinae, gluteus maximus, hamstrings, obliques

Lifting uneven loads is one of the most common causes of lower back injury.

Imagine picking up a suitcase in one hand – all the stress goes on to the opposite side of your body.

Because this is such an unusual feat of strength, your lower back is not used to this type of movement, and injury is sometimes the result.

This exercise replicates this lopsided loading, but because you can control the weight and movement, it’s a safe way to build lower back strength.

How to do it: 

1. Hold a dumbbell in your left hand and stand with your feet together.
2. Shift your weight onto your left foot.
3. Hinge forward from your hips and extend your right leg out behind you for balance.
4. Lower the dumbbell down the front of your leg toward the floor until you feel a deep stretch in your hamstrings.
5. Do not round your lower back.
6. Stand back up and repeat.
7. Do the same number of reps on each side.

How to build up to a proper form Single-leg RDL

#4. Suitcase deadlift 

Target muscles: Erector spinae, gluteus maximus, hamstrings, obliques, quadriceps, hamstrings

If balancing on one leg is difficult, you can achieve a similar training effect with this unilateral dumbbell exercise.

This exercise is so-called because it looks and feels like you are lifting a heavy suitcase with one hand.

This is not only a good lower back exercise but also a great core and leg exercise, too.

How to do it: 

1. Place your dumbbell on a low step, so it’s about mid-shin height.
2. The handle should be parallel to your feet.
3. Stand side-on to the dumbbells, squat down, and grab it with your nearest hand.
4. Straighten your arm, lower your hips, lift your chest, and slightly arch your lower back.
5. Brace your abs and pull your shoulder down and back.
6. Without leaning to either side, drive your feet into the floor and stand up straight.
7. Lower the weight back down, reset your grip and core, and repeat.
8. Do the same number of reps on the other side.

How to do suitcase deadlifts with a dumbbell

#5. Dumbbell hip thrust 

Target muscles: Erector spinae, gluteus maximus, hamstrings

The dumbbell hip thrust is a popular glute builder, but it’s also a very spine-friendly lower back exercise.

As the glutes, hamstrings, and lower back almost always work together, the hip thrust is a highly functional exercise that carries over well to activities outside of the gym, including running, jumping, climbing stairs, and lifting objects off the floor.

For this reason, hip thrusts and glute bridges which are performed with your shoulders on the floor, are excellent warm-up exercises for every deadlift workout.

How to do it: 

1. Sit on the floor and place your upper back against a sturdy exercise bench.
2. You can also lean your back against a stability ball pressed against a wall.
3. Bend your legs and put your feet flat on the floor.
4. Rest and hold a dumbbell across each hip.
5. Drive your feet into the floor and push your hips up to the ceiling.
6. At the top of each rep, your knees, hips, and shoulders should form a straight line.
7. Lower your butt back to the floor and repeat.
8. You can also do this exercise while lying flat on the floor if you do not have access to a flat bench or ball.

Dumbbell hip thrust (full tutorial) glute exercise for beginners

#6. Dumbbell superman

Target muscles: Erector spinae, gluteus maximus, hamstrings, trapezius, rhomboids, rear deltoids

Because they involve multiple muscles, a lot of dumbbell lower back exercises require moderate to heavy weights.

This one’s a little different because your lower back is doing much more of the work.

As such, you’ll only need very light weights, and even a few pounds or no pounds will be sufficient for most people.

How to do it: 

1. Lie on your front with your arms extended in front of you and a light dumbbell in each hand.
2. Your hands should be about shoulder-width apart.
3. Press your hips into the floor and lift your arms, head, chest, and legs off the floor, taking care not to hyperextend your lower back.
4. Lower your arms, legs, and body back to the floor and repeat.

Learn the Superman Exercise –  Fit Father Project

#7. Dumbbell side bend 

Target Muscles: Erector spinae, gluteus maximus, hamstrings, rectus abdominis, obliques

This exercise involves lateral flexion of your spine, which means it works your abs and back one side at a time.

Many exercisers make the mistake of doing dumbbell side bends with a weight in both hands – don’t be one of them!

Using two weights means that one counterbalances the other.

Use one dumbbell and train each side in turn for a much more effective workout.

How to do it: 

1. Stand with your feet shoulder-width apart, knees slightly bent.
2. Brace your abs.
3. Hold a dumbbell in one hand at the side of your leg.
4. Pull your shoulders down and back.
5. Lean sideways and lower the dumbbell down toward the floor.
6. Do NOT twist your hips or shoulders.
7. Instead, imagine you are pressed between two sheets of glass and cannot lean forward or backward.
8. Stand up straight and then repeat.
9. Swap arms and do the same number of reps on the other side.

Note: do not use too much speed and rock side to side, as that can put too much stress on your lower back.

If you cannot keep your back straight, hips and shoulders aligned, consider substituting this exercise with side planks.

Dumbbell Lower Back Training Workout 

The best way to build a strong back is little and often.

Doing an entire lower back workout may be too much for some people as that’s a lot of training volume for what is a relatively small muscle group.

Just do 1-2 lower back exercises every day or so to build lower back strength.

That said, if you already have decent lower back strength, you may benefit from doing 1-2 lower back workouts each week.

However, don’t train your lower back the day before or after your leg workout, as most leg exercises also train your lower back.

Before you begin, warm up with a few minutes of light cardio followed by dynamic mobility and flexibility exercises for the muscles and joints you are about to use.

Pay extra attention to your lumbar spine.

Adjust your weights, so you feel the target muscles working within the prescribed rep ranges.

However, if you only have light weights to train with, just continue until you feel your muscles starting to fatigue, regardless of how many reps it takes.

Do NOT train to muscular failure, as doing so may lead to back injury!

Instead, leave 2-3 reps in the tank in the name of lumbar spine safety.

The Fit Apprentice® Dumbbell Workout for Your Lower Back

Lower-Back Exercises at Home with Dumbbells – Wrapping Up 

Lower back pain can be incredibly debilitating, affecting everything you do until it heals.

While some back pain is unavoidable, possibly the result of an accident, in many cases, it can be avoided by strengthening your lower back.

A strong lower back is more injury-proof and will also boost your performance in and out of the gym, so it deserves as much attention as your other muscle groups.

Use these exercises and dumbbell workouts to keep your lower back in tip-top shape.

Also, pay attention to your posture, flexibility, and core strength, all of which contribute to the health and function of your lumbar spine.

Related Posts

• Dumbbell Deadlift Exercise Guide: Muscles Worked + Variations
• 10 Compound Dumbbell Exercises + Get Lean Fast Workout
• How to Weight Lift for Weight Loss: A Plan That Works
• The 5 Best Budget Dumbbells for Your Home Gym in 2024
• Dumbbell Squat vs Barbell Squat: Differences + Which Is Better
• 5 Best Budget Weight Benches for Your Home Gym in 2024

Footnotes

¹ Halteres were used in ancient Greece as lifting weights – Wikipedia

² What did Halteres stones used for weightlifting in ancient Greece look like?