Brace your Main, then pull the dumbbell toward your rib cage, squeezing your shoulder blades collectively. The classic spinal erector exercises are deadlifts and front squats. You can do dumbbell Romanian deadlifts, Which should help. You can also do goblet squats. That should help, way too. But these dumbbell variants https://hammer-strength-dumbbells57134.amoblog.com/hammer-strength-adjustable-dumbbells-options-52518790