Brace your Main, then pull the dumbbell towards your rib cage, squeezing your shoulder blades with each other. The classic spinal erector exercises are deadlifts and front squats. You are able to do dumbbell Romanian deadlifts, Which will help. You can even do goblet squats. That may help, too. But https://hammer-strength-dumbbells46666.suomiblog.com/hammer-strength-dumbbells-an-overview-46276230