30 minute intermediate lower back workout with dumbbells

Here's everything you need to try our 30 minute intermediate lower back workout with dumbbells. For each circuit, complete each exercise one after the other and repeat it for 3 rounds before continuing on to the next circuit.

30 min read
Sean Klein Photo
Created by
Sean Klein
Last updated
01/04/24
In This Workout
  • Circuit 1
  • DB Deadlift
  • Circuit 2
  • Offset DB Staggered Stance Straight Leg Deadlift
  • DB Straight Leg Deadlift
  • DB Staggered Stance Straight Leg Deadlift

Circuit 1

Complete this round 3 times.

DB Deadlift

Complete 12 repetitions

Coaching Tips For DB Deadlift

Follow these cues to perform DB Deadlift correctly:

  • Keep the dumbbells by your side
  • Lower the dumbbells to your knees, folding into the hips and keeping the back straight
  • Once you pass the knees begin to lower the hips
  • Do not touch the floor if you do not have the range of motion.

Circuit 2

Complete this round 3 times.

Offset DB Staggered Stance Straight Leg Deadlift

Complete 10 repetitions

Coaching Tips For Offset DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform Offset DB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes throughout
  • Do not let the single DB cause any rotation.

DB Straight Leg Deadlift

Complete 14 repetitions

Coaching Tips For DB Straight Leg Deadlift

Follow these cues to perform DB Straight Leg Deadlift correctly:

  • Pinch the shoulder blades together
  • Slowly move the chest towards the floor
  • Keep the dumbbell close to the body and the hips high after the initial bend.

DB Staggered Stance Straight Leg Deadlift

Complete 11 repetitions

Coaching Tips For DB Staggered Stance Straight Leg Deadlift

Follow these cues to perform DB Staggered Stance Straight Leg Deadlift correctly:

  • Maintain an arch in the lower back throughout
  • Use the back leg in a kickstand as a guide, remain on your toes throughout
  • Do not let the single DB cause any rotation.

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This workout was made by Sean Klein

Sean Klein

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