Introduction:

Why should you do the lower back exercise using dumbbells?

lower back exercises: The human back is the most significant and underappreciated portion of the body. The lower back serves as a link between the hips, buttocks, and the upper body, which includes the chest and shoulder region. It’s a link between most of the body’s muscles.

Lower back exercise helps to reduce tightness by making ligaments and tendons’ interconnecting fiber’s more flexible. These lower back exercises aid in enhancing mobility and minimizing connective fiber breakdown during stressful situations, as well as eliminate back pain and injury.

Lower back exercises aid in the realignment of the backbone and the elimination of muscle spasms. Reduces the incidence of back pain-related impairment and strengthens the legs and forearms. Blood circulation to the lower abdomen is boosted as well. Also, check article on Isolation Exercises pros and cons.

These are some of the most amazing and easy lower back exercises you can add to your workout regimen:

lower back exercises

Good morning exercises using dumbbells:

Targeted muscles: Lower back muscles, legs, hamstrings, abs, and gluteus muscle.

Benefits:

Good morning exercises, when done correctly, can improve the strength of your back and leg muscles, as well as the connection between your upper and lower body.

Morning workouts are most beneficial because they speed up the weight loss process by three times.

Procedure:

  • Grab a pair of dumbbells and stand with your feet about hip-width apart, bringing the dumbbells up to your neck and resting them on either side of your shoulders.
  • Inhale slightly and then push your glutes out behind you while keeping your back perfectly straight and holding the dumbbell in place as you descend. 
  • The major goal of this exercise is to drive your glutes behind you such that you feel a stretch in your hamstring.
  • Remember to keep a tiny upward curve in your lower back the entire time, and remember to push your butt as far out behind you as you can while keeping a mild bend in your knees to feel it in your hamstrings.

Romanian Deadlift using dumbbells:

Targeted areas: Erector spine, gluteus maximus, hamstrings, and adductors.

Benefits:

The Romanian deadlift trains your posterior chain in a similar way to the traditional deadlift. This technique also engages your core, so you’ll gain stability and strength there as well. 

Procedure: 

  • Begin with your feet about hip-width apart.
  • To do this posture, press your hips back while keeping your back flat.
  • The hamstrings and knees will be pulled back in tension. Elevate your chest by lifting your dumbbells.
  • Slowly bend your legs. Pull your hips through and clench your glutes at the top as you push your hips straight back, experiencing the stretch in your hamstrings.
  • Return to your knees and come down again. Squeeze the glutes as you pull through.
  • Remember not to overextend your back and keep your core firm, your back flat, and your hamstrings and glutes stretched.
lower back exercises

Renegade Row with dumbbells:

Targeted muscles: Obliques, rhomboids, and triceps.

Benefits:

Renegade rows are full-body workouts that target core muscles like the obliques, rhomboids, and triceps at the same time. Renegade rows can improve upper body strength while also increasing balance and stabilization if done correctly.

Procedure:

  • Begin the exercise in a high plank posture with your hands on the ground beneath your shoulders, gripping dumbbells.
  • With your feet shoulder-width apart and your hips and shoulders squared, lift the dumbbell up to your armpit.
  • Bring the dumbbell back to the ground without allowing your hips to turn with control.
  • Return to a strong plank position and repeat with the opposite arm.
Pexels: Irina Petrichei

Dumbbell hyperextension:

Targeted muscles: Hamstrings, Gluteus maximus, erector lumborum, Quadratus lumborum, lats, calves, and spine.

Benefits:

The posterior chain is strengthened via dumbbell hyperextension. It’s a substance that can help you raise your squat and deadlifts. For weightlifting, it can be utilized as a primary glute or hamstring movement.

Procedure:

  • Hyperextension is an excellent way to strengthen your glutes while also preventing your lower back from injury.
  • Lie down on a bench or in a roman chair, face down. Ascertain that your hands are dangling down.
  • While lying in the roman chair, grab a medium-light dumbbell and place it beneath you.
  • Make sure your feet are flat on the slanted floor plate and your legs are straight.
  • Keep your legs together and lower your upper body to the floor by hinging forward at the hip.
  • As you return your body back to its original straight position, pull your elbows out to the sides of your body up to shoulder level, pressing shoulder blades together.
  • Repeat 12- 16 times.
You can Use Dumbbells instead of Plate

Dumbbell bent-over row:

Targeted muscles:

Posterior deltoids, teres major, latissimus dorsi, trapezius and rhomboids.

Benefits: 

The bent-over row is a multi-jointed exercise that works on a variety of muscle groups. It enhances upper and lower back strength, as well as hamstrings, glutes, lats, and shoulders.

Procedure:

  • It’s an excellent workout for assisting and isolating the muscles in your back. The key movers here are your lats, rhomboids, and traps.
  • First and foremost, get on a bench. Place one knee on the bench and the other leg out to the side before beginning the exercise.
  • So, I’ll begin with my left leg, so get on the bench and place your right leg on the bench.
  • Lift the weights by bending your right leg and extending your left leg.
  • Maintain a neutral spine with an arch in your back. Now take a firm grasp on the front portion of the bench and keep your wrist straight while holding the dumbbell.
  • Pull the dumbbell all the way up to your armpit. Try keeping your back parallel to the ceiling and then bending your elbow to come down and back up. 
  • Exhale as you ascend. After you’ve finished one side, move on to the other.

Conclusion:

I know you work out on a daily basis, but why do you have to do lower back exercises? Because these exercises develop muscle mass, they automatically increase bone strength and improve body flexibility. Strength exercise can also protect your joints from injury. Muscle mass can also assist you to keep your balance and reduce your risk of falling. This can help you keep your independence as you get older. So, don’t forget to include these fantastic workouts in your workout routine.

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