Dumbbell · Lower Back
There are 2 dumbbell exercises for the lower back here: all compound movements, beginner to intermediate level. Good places to start: Dumbbell Deadlift. By level: 1 beginner and 1 intermediate. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The erector spinae are columns of muscle running either side of the spine from the pelvis to the skull. In the lower back they extend the spine and keep it stable while the hips do the bending in lifts such as deadlifts and good mornings. The glutes and hamstrings work closely with them in every hinge.
02
With dumbbells, each side works on its own, so start with your weaker side and match the reps on the other. When you can beat the top of your rep range with good form, move up to the next pair. Dumbbells are the most versatile piece of free-weight equipment. One pair can train the whole body, and because each arm works on its own they help even out left-right differences.
03
Beginners can start with bird-dog or Superman variations and bodyweight hyperextensions, then move to a Romanian deadlift. One hinge movement per lower-body session is enough for most people.
BeginnerIntermediateAdvanced
Free GymStreak calculators that go with lower back training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
