Brace your core, then pull the dumbbell towards your rib cage, squeezing your shoulder blades jointly. The classic spinal erector exercises are deadlifts and front squats. You can do dumbbell Romanian deadlifts, Which might help. You can even do goblet squats. That should help, as well. But these dumbbell versions https://hammerstrengthdumbbells12229.thezenweb.com/examine-this-report-on-dumbbell-set-and-rack-71223199