Brace your Main, then pull the dumbbell towards your rib cage, squeezing your shoulder blades with each other. The basic spinal erector exercises are deadlifts and entrance squats. You are able to do dumbbell Romanian deadlifts, and that might help. You can even do goblet squats. That should help, also. https://hammerstrengthdumbbellrac13344.blogrelation.com/39501373/hammer-strength-adjustable-dumbbells-things-to-know-before-you-buy