Lower Back Workouts With Dumbbells You Can Do At Home!

Lower Back Workouts With Dumbbells
Photo by Julia Larson


If you’re looking for a quick, simple way to target your lower back and eliminate that pesky back pain, look no further than dumbbell exercises.

Dumbbells are incredibly versatile equipment that can be used for various exercises and are perfect for targeting the lower back.

There are plenty of great lower back workouts with dumbbells, and in this article, we’ll show you some of the best.

Lower Back Workouts With Dumbbells

Do you suffer from lower back pain? Looking for a workout to help ease the pain and improve your overall mobility? Look no further than dumbbell exercises for the lower back!

Dumbbells are an incredibly versatile piece of equipment, and there are plenty of exercises you can do with them to target the lower back. This article will share some of our favorite lower back workouts with dumbbells you can do at home.

These exercises are perfect for those days when you’re feeling a little sore or stiff and need something gentle to ease you into your workout routine. They’re also great for advanced lifters looking for a new challenge.

Bent Over Dumbbell Row

Bent-over dumbbell rows are a great way to work your lower back muscles at home. All that you need is a pair of dumbbells, and you can get a great workout.

Start standing with your feet shoulder-width apart with slightly bent knees to do the exercise. Bend forward at the hips and let the dumbbells hang down at arm’s length. Then, keeping your back straight, row the dumbbells up to your sides, squeezing your back muscles as you go. Lower the dumbbells back down and repeat.

Aim for three sets of 12-15 reps. If you find the exercise too easy, try holding a dumbbell or weight plate in your other hand to increase the difficulty.

Dumbbell Deadlift

The dumbbell deadlift is an excellent exercise for working the lower back muscles. It can be done with a single dumbbell or with two dumbbells.

To do the exercise, start by standing with your feet shoulder-width apart and a weight in each hand. Bend your knees slightly and hinge your hips to lower your torso toward the floor. Back straight and your core engaged as you lower the dumbbells to the floor. Once the dumbbells reach the bottom, drive through your heels to stand back up.

To make the exercise more challenging, add weight to the dumbbells or increase the number of reps. You can also try doing the exercise with one leg raised off the floor. This will help to target the muscles of the lower back even more.

Dumbbell Shrug

Dumbbell shrugs are a great way to work your upper back and traps. They can be done with either one dumbbell or two or standing or seated. Here are a few tips to keep in mind when doing dumbbell shrugs:

-Keep your shoulders down and back throughout the entire movement.

-Start with your arms hanging down at your sides, and then raise the dumbbells towards your ears.

-Be sure to keep your wrists straight and not let the weights roll down your fingers.

-Squeeze your shoulder blades together at the top of the movement.

-Lower the dumbbells back down slowly and under control.

One-Arm Dumbbell Row

One-arm dumbbell rows are an excellent way to work your back muscles at home. You will need a dumbbell for this exercise.

Start by standing with your feet shoulder-width apart and the dumbbell in your left hand. Bend your knees slightly and then lean forward from the hips, keeping your back straight.

Row the dumbbell to your chest, keeping the elbow close to your body. Squeeze the shoulder blade at the top of the movement and lower the dumbbell under control back to the starting position.

Repeat the exercise for the desired number of repetitions, switch sides, and repeat with the dumbbell in your right hand.


We hope you enjoyed this article on lower back workouts with dumbbells you can do at home! These exercises are great for strengthening your lower back and can be done with just a few pieces of equipment. Remember to focus on form and control and to listen to your body as you work out. With a bit of time and dedication, you’ll see results in no time. Thanks for reading!


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