Lower back exercises, page 2

A bodybuilder doing machine pulloversMachine Pullovers

Some consider the pullover machine among the most valuable exercise machines you'll find in a gym. 

Execution: 1) Grasp the bar over your head, and 2) drive it down, feeling the lats contract. At the end of the movement the bar should be jammed against your abdomen. 

Franco doing deadliftsDeadlift


Purpose: To work the lower back. Deadlifts are an overall power exercise that involves more muscles than any other exercise in your routine, including the lower back, upper back, and trapezius muscles, the buttocks, and the legs. A strong lower back is especially important when doing movements like Bent-Over Rows and T-Bar Rows, which put a lot of strain on this area. 

Execution: 1) Place a barbell on the floor in front of you. Bend your knees, lean forward, and grasp the bar in a medium-grip, one hand in an overhand grip, the other in an underhand grip. Keep your back fairly straight to protect it from strain. If you curve your back you risk injury. 2) Begin the lift by driving with the legs. Straighten up until you are standing upright, then throw the chest out and shoulders back as if coming to attention. To lower the weight, bend the knees, lean forward from the waist, and touch the weight to the floor before beginning your next repetition. 

A cartoon performing a good morning exerciseGood mornings


Purpose: To work the lower back in isolation. 

Execution: 1) Standing with feet a few inches apart, hold a barbell across the back of your shoulders as for Squats. 2) Keeping your legs locked and your back straight, bend forward from the waist, head up, until your torso is about parallel to the floor. Hold for a moment, then come back up to the starting position. 

A man performing hyperextensions for his backHyperextensions


Purpose: To develop the spinal erectors of the lower back

Execution 1) Position yourself facedown across a hyperextension bench, with your heels hooked under the rear supports. Clasp your hands across your chest or behind your head and bend forward and down as far as possible, feeling the lower back muscles stretch. 2) From this position, come back up until your torso is just above parallel. To prevent hyperextension of your spine don't lift up any higher than this. 


› Lower Back Exercises Page 2
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