Brace your Main, then pull the dumbbell toward your rib cage, squeezing your shoulder blades alongside one another. The basic spinal erector exercises are deadlifts and front squats. You are able to do dumbbell Romanian deadlifts, and that will help. You may as well do goblet squats. That should help, https://hammer-strength-adjustabl35454.blogdomago.com/32235770/a-review-of-hammer-strength-adjustable-dumbbells