A strong core can improve your sports performance and prevent injury. The muscles of the lower back are particularly important, as these are used whenever you bend over or lift heavy objects. Weak upper-back muscles can lead to poor posture, especially in people who spend a lot of time sitting at a desk. Even if you cannot get to the gym, you can use dumbbells to build back strength at home.
Deadlift
Skip this exercise if you have a history of back problems. Use light dumbbells until you are able to perform the movement with proper form on each repetition. Stand with your feet shoulder-width apart and the weights resting against your thighs. Lower the weights by bending your knees and squatting down as far as possible. Try to drop the weights below your knees, if you are flexible enough. Keep your head up and your back in a straight line as you push your heels into the ground and stand back up to the starting position.
One-Arm Row
Place your left knee on a weight bench and hold a dumbbell in your right hand. Place your left hand on the end of the bench and bend over until your back is parallel to the bench. Straighten your right arm until the weight is a few inches from the floor, but do not lock your elbow. Keep your head in line with your back and pull the dumbbell up until it touches your chest. Slowly lower the weight back to the original position. When you finish a set of eight to 10 repetitions, face the opposite direction on the bench and switch the dumbbell to your left hand to work the other side of your back.
Bent-Over Row
Stand holding a dumbbell in each hand with an overhand grip and your knees slightly bent. Bend at the waist until your upper body is almost parallel to the floor. Keep your back and head in a straight line, and let your arms hang down below you. Without moving your upper body, use your arms to pull the dumbbells up until they touch the sides of your chest. Hold this position for a moment, then slowly lower the weights back to the starting position. As a variation of this exercise, hold the weights with your palms facing up.
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