Toe Touch with Dumbbells - Back Workout

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
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 weights.

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.

Back Workout - Toe Touch

This is the toe touch you did as a child only with weights.
Start by holding dumbbells at your side with arms slightly bent.
Feet should be a little wider than shoulder length apart.
Knees can be slightly bent.
Using your back and stomach muscles, touch your left toe with the weight in your right hand.
Come back to full standing.
Touch your right foot with the weight in your left hand.
Repeat 6 to 12 repetitions.
Remember we are working the lower back muscles so start with low weights or no weights and work up.
For conditioning and good health do 2 sets
BodyBuilders do 3 to 5 sets

Toe Touch start position
Begin position of Toe Touch back exercise.

Toe Touch exercise end position
End position of Toe Touch lower back exercise.

This page shows photos of the Toe Touch lower back exercise. The exercise works the lower back muscles. This exercise can be dangerous if too much weight is used. So use light weight, high reps, and discretion. The toe touch primarily works the erector spinae muscles.