Brace your core, then pull the dumbbell toward your rib cage, squeezing your shoulder blades alongside one another. The vintage spinal erector exercises are deadlifts and front squats. You are able to do dumbbell Romanian deadlifts, Which can help. You can also do goblet squats. That may help, way too. https://messiahybayu.blogofchange.com/31173627/hammer-strength-dumbbells-an-overview