A lot of lifters are so obsessed with the quantity of weight they lift that they completely neglect the TuT. The basic spinal erector exercises are deadlifts and entrance squats. You can do dumbbell Romanian deadlifts, and that will help. You can also do goblet squats. That should help, too. https://hammer-strength-adjustabl28158.izrablog.com/31183613/hammer-strength-dumbbells-can-be-fun-for-anyone