Brace your Main, then pull the dumbbell toward your rib cage, squeezing your shoulder blades with each other. The traditional spinal erector exercises are deadlifts and front squats. You are able to do dumbbell Romanian deadlifts, and that can help. You can even do goblet squats. That may help, too. https://juliuszbayx.vblogetin.com/39009925/everything-about-back-exercises-with-dumbbells