Lower Back Dumbbell Exercises

Having a strong lower back is important to help with the tasks of everyday life from sitting to walking. Dumbbells provide low cost and simple exercises that can be done at home or at the gym to strengthen the lower back. Start off slowly with lighter weights and increase the repetitions (reps) and weight you lift over time as you get stronger.

  1. Bent Over Rows

    • Set the weight bench to a 30 to 45 degree angle. Pick up the dumbbells and lie on the bench face down. Your arms should hang down on the sides of the bench, hands and knuckles as close to the floor as you can get them. With your palms facing your feet, slowly lift the dumbbells up towards your chest. Slowly drop the weights back down to the starting position. Repeat until you reach 10 reps. Begin with one set of reps and increase sets as you build endurance and strength.

    Single Arm Rows

    • Bend your right leg and set it on the bench. Place your right hand on the bench for support and bend over, making sure your back is straight. Pick up one dumbbell with your left hand and let it hang straight down with your palm facing the bench. Bring the weight up slowly to your midsection while keeping your elbow tucked into your side. Bring the weight back down slowly to the starting position. Repeat until you reach 10 reps. Switch sides and repeat with you left leg on the bench and your right arm holding the weight. Begin with one set of reps per arm and increase sets as you build endurance and strength.

    Deadlifts

    • With your feet shoulder width apart, stand upright with your knees slightly bent. Hold a dumbbell in each hand near your thighs. Losing your lower back, bring the weights down slowly towards the floor. Keep in mind to not round your back; keep it flat with a slight arch inward in your lower back. Go as far down as you can comfortably. Raise back up slowly to the starting position. Begin with one set of 10 reps and increase sets as you build endurance and strength.

    Shrug

    • With your palms facing inward, hold a dumbbell in each hand at your side and stand up straight. Perform the shrugging motion by bringing your shoulder slowly straight up. Bring your shoulders slowly down to the starting position. Begin with one set of 10 reps and increase sets as you build endurance and strength.