8 Best Dumbbell Exercises for Lower Back (Best Workout)

If you’re working out with dumbbells by your choice or for lack of a barbel or other equipment, but you will be glad to hear that dumbbells can actually provide you an expedited route to your muscle growth – broader, more muscular back.

Working out with dumbbells needs a greater amount of stabilization, activating more muscle fibers and also increases muscle activity.

However, if you want to strengthen your lower back, glutes and improve your body posture, then consider lower back dumbbell exercises in your workout routine. Doing dumbbell exercises for the lower back can help you strengthen muscles and prevent injuries.

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

So, read the article till the end, here we are going to share 8 best dumbbell exercises for lower back that you can do at home.

Why Should You Do Lower Back Workouts with Dumbbells?

Dumbbells are the best equipment that allow a greater range of motion. You can move your hands in any direction that you want, and also you can use one arm or both arms to perform exercises.

However, you can also hold the dumbbells wherever you want, like on your shoulder, at your sides, at chest level, or overhand for instance. That is the reason dumbbells are the best tool for your lower back exercises.

So, let’s dip into the list of 8 best dumbbell exercises for lower back, this exercises you can perform with dumbbells at home as well as in the gym.

8 Best Dumbbell Exercises for Lower Back (2024)

Below we listed 8 best lower back dumbbell exercises and we will describe how to perform them using dumbbells with step-by-step instruction (video).

These exercises can help you strengthen your lower back and prevent injuries, and they can also help nourish your core, glutes and hamstrings.

01. Dumbbell Good Morning

Good morning exercise is basic but it’s important exercise for your lower back. This exercise is usually performed by using smith machines or the barbell but here you can also perform this exercise using the dumbbells.

When you perform with a dumbbell, this exercise can also activate the muscles in your shoulder and arms.

How to perform:

  • Stand straight with your feet hip-width apart, and hold the dumbbell between he shoulders and fit it under your arms.
  • Keep the core tight and feet firmly on the floor. That’s your starting position.
  • Keeping your arms position fixed and with a slight bend in your knees, push your hip back and lean forward until you’re parallel with the ground.
  • Then hold the position for a second and then slowly return back to the starting position.
  • Maintain a flat back during the movement.
  • Do 2 to 3 sets of 10 to 14 reps.

02. Romanian Dumbbell Deadlift

The deadlift and squat are mainly considered the kings of all exercises. The Romanian dumbbell deadlift is a compound exercise that is good for overall fitness including your lower back strength. Dumbbell deadlift helps to increase muscle and joint strength, improve muscle coordination and bone density.

However, there are many variations of this exercise, and this exercise is just one. Dumbbell deadlift movements also target your legs, glutes and upper back if you perform correctly.

How to perform:

  • First, grab two dumbbells of the desired weight and place them on the floor in front of you.
  • Stand straight with your feet shoulder-width apart, keep the back straight and squat down and hold the dumbbells in each hand, then return to the standing position.
  • Keep your arms straight down and move the dumbbells to the front of your thighs. That’s your starting position.
  • Start the movement by pushing your hips back, this will force your upper body to lean forward. With a slight bend in your knees, slowly move the dumbbells towards your toes, keeping them as close as possible to the front of your legs.
  • Keep your back and head in a neutral position during the entire movement.
  • Lower the dumbbells until you begin to feel tension in your hamstrings.
  • Hold the position for a second and then, slowly return back to the starting position.
  • Do 2 to 4 sets of 12 to 16 reps.

03. Straight-Leg (Stiff-Leg) Dumbbell Deadlift

This exercise is another variation of the conventional deadlift exercise, and this exercise targets the same muscle group as Romanian dumbbell deadlift, but this exercise puts a bit more stress on the back and little less stress on your leg muscles.

How to perform:

  • Place a pair of dumbbells on the floor close to your feet.
  • Stand straight with your feet shoulder-width apart, hold the dumbbells in each hand and your arms extended in front of your thigh, palms facing your body. Your knees should only bend a little bit.
  • Tighten your core and lower the dumbbells down closer to the feet, until you have reached the floor.
  • Hold the position for a second, and then slowly return to the starting position with controlled motion.
  • Do 2 to 3 sets of 10 to 14 reps.

04. Dumbbell Hyperextension

The dumbbell hyperextensions exercise is a popular and safe lower back exercise, which can be performed with or without additional weight. This exercise increases lower body muscle’s strength especially lower back and hips, it also works on the glutes and hamstrings.

It is best to start this exercise with only your body weight, later once you get stronger, you can gradually add more weight in the form of dumbbells.

To perform this exercise, you will need to use a special bench and dumbbell.

How to perform:

  • Choose the dumbbell with desired weight and place it in the front of the hyperextension bench or flat bench.
  • Position yourself on the bench so your hips are in line with the top of the body pad. Place your feet in the leg pad for stability. That’s your starting position.
  • Then, slowly lower your torso towards the floor until it’s almost perpendicular to your legs.
  • Brace your body and engage your core. Gently, pick up the dumbbell from the floor, hold it against your chest with both hands.
  • Tighten your hips, thighs and raise your upper body using the glutes and hamstrings, until you feel stretch in your lower back.
  • Hold the position for a second and then slowly lower down yourself again.
  • Do 2 to 3 sets of 10 to 12 reps.

05. Dumbbell Superman Exercise

The superman exercise is very useful because it works on many muscles at a time. Including your back, core, hamstrings and glutes. Generally, this exercise is done to strengthen the lower back muscles and reduce back pain.

The superman exercise is easy and you can perform anywhere. To perform this exercise, only requires a space and your bodyweight. However, you can also perform using dumbbells. This will make more advanced and effective exercise.

How to perform:

  • Start with lying prone (face downwards), with your legs straight behind and your arms are extended in front of you.
  • Hold the light weight dumbbells in each hand and keep your head in a neutral position. That’s your starting position.
  • Now, raise your both arms and legs at the same time, as high as you can like superman.
  • Hold the position for a second and then lower back to the starting position.
  • You feel a stretch in your lower back when you’re in the superman position.

06. Dumbbell Bent-Over Row

Dumbbell bent-over rows primarily target your upper back muscle and biceps, and it also targets your lower back muscles. Here, it is very important to perform this movement using the strength of your back muscles and not your arms muscles. If you focus on your arms, then it’s become a biceps dumbbell exercise.

How to perform:

  • Grab two dumbbells in your hands, and stand straight with your feet shoulder-width apart and keep a slight bend in your knees.
  • Bend from the waist until your chest parallel to the floor. with your arms hanging down in the neutral position.
  • Then, contract your back muscles, and pull the dumbbells upwards towards your sides, until you feel tension in your back muscles. (Where your elbow goes higher than your back).
  • Hold the position for a second and slowly lower the dumbbells back to the starting position.
  • Do 2 to 3 sets of 10 to 14 reps.

07. Dumbbell Glute Bridge

The glute bridge is one of the best and most effective exercises you can perform with a dumbbell to strengthen your lower back. This exercise has many benefits including strengthening your core muscles, improving your body posture, good balance and decreasing back pain.

How to perform:

  • Lay flat on your back on the mat with your knees bent (90 degrees) and your feet firmly on the floor.
  • Hold the sides of the dumbbell with your hands and place it on your hips and tight your abdominal muscles.
  • Use your heels to push your hips off the floor until your knees are in line with your chest while you hold the dumbbell. Your shoulder and head will remain flat on the floor.
  • Hold the position for a few seconds, then slowly lower your hips back on the floor.
  • Repeat the exercises for 2 to 3 sets of 10 to 16 reps.

08. Push-Up Position Row

The push-up position row with dumbbells is great and effective for your lower back muscles. This is compound exercise that also strengthens the muscles in the shoulders, chest, back and abs.

To perform this exercise with proper form, then you should first master a standard push-up position row with dumbbells.

How to perform:

  • First place two dumbbells vertically on the floor, shoulder-width apart. Both dumbbells should mimic where your hands would go in a standard push-up.
  •  Then hold the dumbbells keeping your arms straight and your palms facing each other.
  •  Then hold yourself in a plank position with your legs fully extended and core engaged.
  • Raise the dumbbell in your right hand up to the side of your chest without rotating your torso.
  • Hold for a second and then lower the weight back down to the starting position. Repeat with left arms.
  • Do 2 sets of 10 to 14 reps.

Dumbbell Workouts for Your Lower Back

 Your lower back is very easy to hurt, so we want to consider some workout tips before you start any workout routine. Includes:

  • You should start the workout with a good warm-up and finish them with a cool-down.
  • First start with lower weights and not use heavy weights until you have developed the proper form for each exercise.
  • You can combine other exercises into your lower back workout routine.
  • Perform the exercise with controlled motion.

You can choose any 4 to 5 exercises to make one good lower back workout routine.

Dumbbell Good Morning2 to 3 sets of 10 to 14 reps
Romanian Dumbbell Deadlift2 to 4 sets of 12 to 16 reps
Dumbbell Bent-Over Row2 to 3 sets of 10 to 14 reps
Push-Up Position Row2 sets of 10 to 14 reps

Why Should You Train Your Lower Back and What are the Benefits?

There are many benefits of training lower back muscles. Below we have listed some main benefits of having a strong lower back.

  • Having strong lower back muscles help you to perform difficult exercises like deadlifts, weight squats, compound exercises, etc.
  • The lower back muscles are the midsection of your body, and training this part is very important and makes it stronger, so you can perform other exercises with proper form.
  • Many fitness beginners struggle with back pain and get injured very quickly, that is the reason it is important to strengthen the lower back to help prevent pain and injuries.
  • Stronger lower back improves your body posture, and also improves your overall body health and longevity.

FAQs on Dumbbell Exercises for Lower Back

  • Do these Lower Back Dumbbell Exercises Improve Posture?

    The short answer is Yes, all the above lower back dumbbell exercises can help you improve your body posture.

    One of the main reasons for back pain is poor posture, so doing lower back workout with dumbbells can strengthen your back, hamstrings, glutes and core that can lead to a better posture.

  • Should I Do These Dumbbell Exercises if I Have Back pain?

    These above dumbbell exercises are primarily for strengthening your lower back. These exercises also work your glutes and hamstrings, and you can do them at home with just a pair of dumbbells.

    If you have back pain, then you can do superman and glute bridge without dumbbells, because these can be effective and reduce your back pain.

    However, if you have back pain, I suggest you speak with a doctor. They can help you with better treatment.

  • Do Lower Back Dumbbell Exercises Help to Get Rid of Fat of Lower Back

    The short answer is YES, if you do the lower back dumbbell exercises with proper form, they can reduce your lower back fat. But also make sure to eat low calorie foods and stay in a calorie deficit.


These above dumbbell exercises for the lower back are great exercises to add in your back workout routine. Performing these exercises can work the lower back muscles, core muscles, glutes, and prevent injury, increase stability and improve your flexibility.

However, before you start any exercises, first speak with your personal trainer. They can help you with a good workout routine.

If you are experiencing lower back pain, then immediately consult a doctor for more help.   

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below.

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