Part of the
You Can Learn Weightlifting series.
By Ken Brown
Updated: August 7, 2005
The Toe Touch with Dumbbells
strengthens the lower back. Muscles that this back exercise works include the
erector spinae muscles. This exercise can be dangerous if too much weight
is used. So use light weight, high reps, and discretion.
Start this exercise by standing upright with feet spread a little more than
shoulder length apart. Hold the dumbbells at your side waist high. Bend at the
waist and touch your left hand with weight to your right foot. Hold for a
second and then stand upright in the start position again. Then touch your left
foot with your right hand and weight. Hold for a second and then stand upright.
Do this exercise slowly without jerky movements. You should flow smoothly to
each position. Do not lock your knees on this exercise. The goal is to work the
lower back not to stretch your leg muscles. Squeeze your abdominal muscles going
down and coming back up.
Remember to breathe out when bringing the dumbbell back to the start position.
This is a great exercise for the lower back. If you are looking for that
perfect body then do 5 sets of 12. Or do the pyramid workout. Start at 20% of
your max. Do a set of 12. Then increase the weights. Do a set of 10. Then
increase your weights and do a set of 8. Then place the max weights, and do 2
sets of 4 to 6. When you can do more than 6, it's time to increase your
As always, if you haven't exercised in a long time or you
have long standing medical problems, be sure and see a doctor before starting
this or any exercise routine. Do not attempt this exercise if you have had back
problems in the past.