Lower Back Exercises With Dumbbell At Home or At Gym

A strong lower back is not just about alleviating aches and pains; it’s the cornerstone of your body’s overall health and fitness.

Why? Having a strong lower back provides enormous benefits. The muscles in your lower back support your spine, improve your posture, and allow you to lift heavy objects safely.

The good news is that dumbbells offer an easy and effective way to strengthen your lower back right at home or at the gym. Dumbbell exercises target your lower back muscles from different angles for a complete workout.

In this post, we’ll discuss the following:

Benefits Of Lower Back Dumbbell Workout

There are various types of equipment you can choose from when it comes to strength training. However, dumbbells offer a unique set of benefits, especially for targeting the muscles in your low back.

There are many advantages of doing lower back exercises using dumbbells, such as:

  • Dumbbells require more balance than barbells or machines that can lead to greater lower back muscle fiber recruitment.
  • It requires more muscular control than barbells, enhancing kinaesthetic awareness.
  • Dumbbell allows unilateral training (training one limb at a time), increases core stability, and improves muscular imbalances.
  • It allows for greater joint safety and stabilization and allows the joints to move naturally within their range of motion.
  • Minimal Equipment required, Just need a set of dumbbells that fit your strength level.
  • Dumbbells let you isolate muscles, especially key lower back ones like the erector spinae. This targeted training prevents injury, aids rehab, and builds balanced strength.
  • Dumbbell variations allow for a greater range of movement (ROM), which leads to an increased number of muscle fibers recruited.
  • Lower back workout with dumbbells are perfect for the at-home exerciser with the limited space.
  • There are many different dumbbell exercises that you can do to target all the muscles in your lower back.

10 Best Dumbbell Lower Back Exercises

Adding dumbbell exercises into your routine will help you build lower back muscle and strength. The low back workout with a dumbbell is divided into dumbbell deadlift and Dumbbell row.

1. Dumbbell Deadlift

The dumbbell deadlift is a versatile and effective exercise for your lower back. It not only targets the vital erector spinae and quadratus lumborum muscles, but it also engages other major back muscle groups.

The dumbbell deadlift exercise is the best variation of the classic barbell deadlift. The deadlift is a powerful exercise that builds an overall body that uses more muscles than any other exercise.

If you were looking for one exercise you could do at home to work your whole body, including your lower back, upper back, tricepslegs, and buttocks, I would recommend the dumbbell deadlift.

The other best variation of dumbbell deadlift to build lower back strength is:

  • Single-Leg Dumbbell Deadlift: It is a unilateral exercise that targets one leg at a time. This variation is great for improving balance, engaging your core.
  • Dumbbell Sumo Deadlift: It involves a wider stance and targets the inner thighs and glutes more. The wider stance also tends to be easier on the lower back. It is a good alternative for those who experience lower back discomfort.
  • Dumbbell Romanian Deadlift: The Romanian deadlift focuses more on the hamstrings and lower back and less on the quads. Performed by hinging at the hips while maintaining a slight knee bend.
  • Dumbbell Stiff-Leg Deadlift: This variation is similar to the Romanian deadlift but emphasizes even straighter legs and a higher hinge at the hips. It’s great for isolating the hamstrings and lower back muscles.
  • Dumbbell Suitcase Deadlift: In the suitcase deadlift, you hold a dumbbell only on one side of your body, mimicking the action of lifting a suitcase. This creates a unique challenge for your low back, core and obliques, as they work to keep your body balanced.
Dumbbell Deadlift

How To Do

  1. Stand with feet shoulder-width apart, toes pointing forward
  2. Hold a pair of dumbbells in front of your thighs, palms facing your body
  3. Brace your core and keep your back straight
  4. Push your hips back and simultaneously hinge forward at your waist as you bend at your knees
  5. Keep the dumbbells close to your body
  6. Reverse the movement to get back to the starting position.


  • Do not go through half of the exercise, complete the lift.
  • Avoid jerky movements and keep motion-controlled.

2. Dumbbell Bent Over Row

Bent-over dumbbell rows are another fantastic exercise to include in your lower back workout regimen. This exercise targets the muscles in your upper and middle back as well as your lower back for stabilization.

The bent-over dumbbell row is a compound exercise that works the back muscles, including the latissimus dorsi, rhomboids, and trapezius. It also works the biceps and forearms.

You can also try one arm dumbbell row for strengthening the muscles that support good posture and reduce the risk of back pain. You can do it at home or at the gym with just a dumbbell and a bench or stable surface.

Bent Over Dumbbell Row

How To Do

  1. Take a narrow stance and hold two dumbbells with a neutral grip in each hand.
  2. Bend your torso forward at an angle of 45 degrees to the floor with knees slightly bent.
  3. Make sure you are not using more weight than you can handle.
  4. Now use the back and raise the dumbbell until it touches the abdominal region.
  5. Keep your body in a straight line from your shoulders to your ankles as you row the weight.
  6. Lower the dumbbell slowly to the starting position.
  7. Perform 3-4 sets of 8-12 repetitions


  • Keep your back straight and avoid rounding your shoulders
  • Use a weight that challenges you but allows you to maintain proper form
  • Try squeezing your shoulder blades together at the top of the movement.
  • Exhale as you pull the dumbbells up and inhale as you lower them down

3. Dumbbell Good Mornings

If you’re looking for a new way to work your lower back, try the Dumbbell Good Morning exercise.

It primarily targets the muscles in your lower back, specifically the erector spinae, and also works your hamstrings and glutes.

If you are new to good mornings, it is a good idea to start with bodyweight or a light weight and gradually increase the weight as you get stronger.

Dumbbell Good Mornings

How to Do

  1. Stand up straight with your feet shoulder-width apart.
  2. Hold the dumbbells in front of you.
  3. Keep your back straight, chest up, and core engaged.
  4. Hinge forward at the hips and push them back while keeping your knees slightly bent.
  5. Lower your upper body towards the ground.
  6. Reverse the motion to revert to the starting point.
  7. Reps and Sets: Perform 3-4 sets of 10-15 repetitions, depending on your fitness level.


  • Keep your back straight throughout the movement. Don’t round your back.
  • Don’t jerk the weight. Lift it in a smooth and controlled motion.
  • Keep the dumbbells close to your body throughout the movement.

4. Dumbbell Superman

The Dumbbell Superman is a simple, yet effective movement you should incorporate into your low back workout routines.

The Dumbbell Superman exercise focuses on strengthening the erector spinae muscles. The traditional Superman move is modified with dumbbells for additional resistance.

It not only targets the lower back, but it also works the glutes, hamstrings, and shoulder to some extent.

Dumbbell Superman

How To Do

  1. Lie flat on your stomach on a mat or soft surface.
  2. Hold light dumbbells in front of you. Grip the dumbbells securely.
  3. Your legs straight and feet together.
  4. Inhale and simultaneously lift both your arms and legs as high off the ground as comfortably possible
  5. At the top of the lift, squeeze your glutes and lower back muscles for a moment.
  6. Exhale and gently lower your arms and legs back to the starting position.
  7. Perform 2-3 sets of 8-12 repetitions.


  • Avoid lifting your head or hyperextending your neck
  • Pay attention to how your body feels to prevent injury.
  • Start with a small range of motion and gradually increase it as you progress.

5. Dumbbell Wood Chopper

When it comes to strengthening the lower back, people usually focus on doing exercises like deadlifts and rows. If you are looking for a dynamic movement that engages not only your lower back, but also your core, shoulders, and hips, the Dumbbell wood chop is a great choice.

Your lower back muscles help stabilize your spine and torso during the movement, enhancing lower back strength.

This is great for strengthening the twisting movement pattern of your torso, as well as improving your torso’s ability to resist twisting forces.

Dumbbell Wood Chopper

How To Do

  1. Hold the dumbbell with both hands, with either your fingers interlaced or with one hand over the other. Stand shoulder-width apart.
  2. Keep your arms straight and rotate the dumbbell in a diagonal downward motion until your torso turns to the other side and your hands are at knee height.
  3. Hold for a count of two. Then slowly reverse the movement to return to the starting position.
  4. Repeat for the prescribed number of repetitions. Repeat the exercise on your opposite side.
  5. Aim for 3-4 sets of 10-15 reps a side.


  • Breathe out as you twist your torso, and breathe in as you return to the starting position.
  • Don’t lift too much weight. Start with a weight that you can handle with good form.
  • Please make sure to pivot your foot properly to allow for a smooth hip rotation and to avoid strain on the knees.
Know More: 12 Best Dumbbell Oblique Exercises For A Stronger Core

6. Dumbbell Renegade Row

The Renegade row is essentially a plank combined with a dumbbell row. It is a full-body exercise that simultaneously activates the lower back, core, and upper body simultaneously.

Renegade row is an exercise that tones your back and works your core, while also testing your balance and stability.

It is the ultimate form of functional strength training that you can do easily with dumbbells at home.

Dumbbell Renegade Row

How To Do

  1. Place two dumbbells on the floor about shoulder-width apart.
  2. Start in a plank position with your hands on a pair of dumbbells
  3. Keep your body in a straight line from your shoulders to your ankles as you row the weight.
  4. Pull the right elbow back and raise the dumbbell toward the chest. Keep the elbow close to the torso. Hold for one second
  5. Then slowly return the weight to the starting position to repeat on the other side.
  6. Complete the desired number of repetitions.
  7. Make sure you complete the same number of repetitions for each arm.


  • Always keep your core tight to maintain stability and protect your lower back.
  • Don’t jerk the weight. Lift it in a smooth and controlled motion.
  • Don’t let your hips sag. Keep your body in a straight line from your head to your heels.
  • Breathe out as you row the dumbbell up and breathe in as you lower it back down

7. Standing Dumbbell Twist

The Standing dumbbell twist is a rotational exercise that focuses on engaging your core and lower back muscles.

Unlike traditional lower back exercises that involve hinging or rowing, this move incorporates a twisting motion, effectively working your obliques, abdominals, and lower back simultaneously.

It looks simple, but it’s a real challenge. If you are a beginner, keep a dumbbell close to the body. You can increase the difficulty by straightening your arms.

Standing Dumbbell Oblique twist

How To Do

  1. Stand tall with your feet shoulder-width apart.
  2. Hold a dumbbell with both hands in front of your chest.
  3. Engage your core muscles to maintain stability throughout the exercise.
  4. Twist your torso to the right side as far as comfortable, while maintaining control and balance.
  5. Pause briefly at the end of the twist to feel the contraction in your oblique muscles.
  6. Slowly return to the starting position, and then repeat the twist on the opposite side.
  7. Continue alternating twists from side to side for the desired number of repetitions.


  • Keep your movements smooth and controlled.
  • Keep your body straight and don’t lean forward or back during the workout.

8. Dumbbell Glute Bridge

The Dumbbell Glute Bridge is an excellent exercise for targeting not only the glutes but also the lower back, hamstrings, and core.

It is a variation of the standard bodyweight glute bridge. Adding a dumbbell makes the muscles work harder, which strengthens the low back and glutes.

This is a simple exercise that you can do at home or in the gym. All you need is a dumbbell and a flat surface.

Dumbbell Glute Bridge

How To Do

  1. Lie on your back with your knees bent and your feet flat on the ground
  2. Hold a dumbbell on your hips with both hands
  3. Lift your hips off the ground until your body forms a straight line from your shoulders to your knees
  4. Pause briefly, then lower your hips back down to the starting position
  5. Continue for the desired number of repetitions.


  • Focus on squeezing your glutes at the top of the movement
  • Exhale as you lift your hips and inhale as you lower them back down
  • Don’t overarch lower back.

9. Dumbbell Bird Dog

The Dumbbell Bird Dog is a unilateral exercise that challenges your balance and coordination while engaging your lower back, core, and glutes.

Dumbbells are used to make the traditional Bird Dog exercise harder and work more muscles.

The balancing aspect of this exercise is excellent for improving your sense of proprioception.

Dumbbell Bird Dog

How To Do

  1. Start on your hands and knees with your back straight.
  2. Hold a dumbbell in each hand, with your arms extended at your sides.
  3. Extend one arm and the opposite leg out in front of you, keeping your core engaged.
  4. Hold for a second, then return to the starting position and repeat on the other side.
  5. Continue for the desired number of repetitions.


  • Maintain neutral spine, don’t arch lower back
  • Keep neck in line with spine, don’t crane upwards
  • Keep hips square, don’t allow rotation

10. Dumbbell Swings

The dumbbell swings are a full-body workout that targets the hips, glutes, and lower back, as well as working the shoulders and arms.

This exercise requires you to generate power from your hips in order to swing a dumbbell in an arc-like motion in front of you. It’s an explosive move that combines strength and cardiovascular training.

Dumbbell Swings

How To Do

  1. Stand with your feet shoulder-width apart and hold a dumbbell with both hands
  2. Push your hips back and slightly bend your knees, lowering the dumbbell between your legs.
  3. Thrust your hips forward to swing the dumbbell up to shoulder height or slightly higher.
  4. Slowly lower the dumbbell back down to the starting position.
  5. Continue for the desired number of repetitions.


  • Focus on driving the motion with your hips rather than your arms.
  • Don’t let your back round.
  • Exhale as you swing the dumbbell up and inhale as you lower it back down

Lower Back Workout Routine

If you are looking to strengthen your lower back, this workout routine is a great place to start. Be sure to start with a weight that you can handle with good form, and gradually increase the weight as you get stronger.

This workout routine focuses on strengthening the lower back muscles using dumbbell exercises.

1. Beginner’s Workout Plan

This is a beginner’s workout plan that can be done at home or in a gym setting. It targets the hamstrings, glutes, and lower back muscles.

Frequency: 2-3 times a week

Dumbbell Deadlifts310
Bent-over Dumbbell Rows310
Dumbbell Glute Bridge310
Dumbbell Bird Dog38 per side

2. Intermediate Workout Plan

Dumbbell Deadlifts412
Dumbbell Romanian Deadlift312
Bent-over Dumbbell Rows412
Dumbbell Swings320 swings
Dumbbell Superman315

Anatomy Of Lower Back Muscles

The lower back is more than just a single muscle; it’s a complex system of interconnected muscles, tendons, and ligaments.

Two of the most prominent muscle groups in the lower back that are worth highlighting are the Erector Spinae and the Quadratus Lumborum.

This complex network of muscles that work together to support the spine, bend and twist the torso, and move the legs.

Erector Spinae

The Erector Spinae is not one single muscle, but a group of muscles and tendons running more or less parallel to the spine. These muscles extend from the lower back to the upper neck.

It is divided into three parts: the spinalis, iliocostalis, and longissimus. The erector spinae muscles help to extend the spine and to keep it upright.

The erector spinae are often the muscles that come to mind when we think of “back strength,” and they play a vital role in actions like lifting, pulling, and even simple tasks like standing up straight.

Muscles Of Erector Spinae
Source: physio-pedia

Quadratus Lumborum

The Quadratus Lumborum is a deep muscle that originates in the hip and attaches to the lower ribs and the lumbar spine.

This muscle is crucial for spinal stabilization and is heavily engaged in activities that require side-bending or hip hiking. It’s a muscle that’s often overlooked, but is vitally important for maintaining a healthy lower back and core.

Quadratus Lumborum


This muscle is located deep in the lower back and it runs along each side of the spine. It helps to stabilize the spine and to prevent it from moving too much.

multifidus Muscles

Latissimus dorsi

This muscle is located in the upper back and it extends down to the lower back. It helps to extend the spine and to pull the arms down towards the body.

lattissimus-dorsi Muscles

These are just some of the many muscles that make up the lower back.


What is the king of lower back exercises?

The deadlift is considered the king of lower back exercises. It is one of the larger compound exercises that targets multiple muscle groups, including the lower back, glutes, and hamstrings. No other single exercise challenges the lower back while training the full backside of the body like the deadlift.

Is it safe to do dumbbell lower back exercises at home?

Yes, dumbbell back exercises can be done safely at home provided you use proper form, start light, and build up slowly. Pay close attention to technique.


Your lower back is the link between your upper and lower body. It helps you do things like walk, run, lift, and bend. When it’s not flexible or strong, it affects your posture, relaxation, and even your ability to get hurt.

Dumbbell exercises offer an incredibly effective, versatile, and accessible means to fortify your lower back. With the range of exercises discussed—from Dumbbell Deadlifts to Dumbbell Bird Dogs—you have multiple options to target this.

These exercises not only help build and tone muscles, but they also help improve posture, balance, and daily functionality.

If you put in the work, you can build a stronger, more resilient lower back. So grab those dumbbells and start today on the path to a fitter and healthier you.


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  5. Hartigan C. Exercise-based therapy for low back pain. https://www.uptodate.com/contents/search. Accessed April 19, 2023.
  6. Spine conditioning program. American Academy of Orthopaedic Surgeons. https://orthoinfo.aaos.org/en/recovery/spine-conditioning-program/. Accessed April 19, 2023.
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This article is intended for general informational and educational purposes only and is not intended to replace professional medical advice, diagnosis, or treatment. Always talk to a qualified healthcare provider or fitness professional before starting a new exercise program or changing your current routine.

10 Lower Back Dumbbell Exercises for a Strong, Pain-Free Back

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