Do you want to know more about the best lower back exercises for bodybuilding? Everyone knows that working out your lower back is essential for keeping your body healthy and injury-free.
However, many people don’t know which exercises are the best for building muscle and strength in this area.
This article will list the top exercises for developing a strong, muscular lower back. So if you want to add some new exercises to your workout routine, read on! This guide will give you all the information to make lower back workouts a part of your routine.
The lower back is an important area to focus on when bodybuilding, as it can help to improve your posture and balance. You can do several lower back exercises, so it is essential to find the best ones.
Back Exercises:
- Good Mornings: Barbell and Smith Machine
- Deadlifts: Barbell, Trap Bar, Sumo, Romanian, Kettle Bell, Dumbbell
- Back Hyperextension
- Rows: Cable, T-bar, Machine, Barbell, Inverted, and Dumbbell
- Planks
- Lat Pull Downs
- Pull-Ups and Chin-Ups
- Superman
- PullOvers: Cable and Dumbbell
Lower Back Workout:
Here is a lower back workout routine that you can do to help build strength in your lower back muscles:
- Planks: 3 sets of 30 seconds
- Good Mornings: 3 sets of 8-12 reps
- Deadlifts: 3 sets of 6-10 reps
- Barbell Rows: 4 sets of 8-12 reps
- Lat Pull Downs: 4 sets of 8-12 reps
- Pull-Ups: 3 sets of 6-10 reps
Regular lower back exercises will help improve your posture, balance, and strength. Also, add them to your workout routine and see the difference they make.
The best exercises like the deadlift use multiple muscle groups simultaneously. For example, the back is a group of muscles that stabilize the body and supports other muscles as they move.
Also, the back is an antagonist muscle group to the chest. Thus, exercises like the pullover can work out both muscle groups. Finally, most exercises that involve pulling the weight instead of pushing the weight will work the back.
The Best Workout Programs
If you don’t feel comfortable determining your sets and reps, or you are new to working out, here is a list of popular workout programs you can use with the lower back exercises:
- 5×5
- Pre-exhaustion
- Post-Exhaustion
- Push/Pull
- 3 Day Split
The Last Word on Lower Back Exercises for Bodybuilding
When performing any of these exercises, it is vital to use a proper form to avoid injury. If you are new to working out, it may be good to start with lighter weights.
Also, focus on using your lower back muscles rather than your lower back bones when lifting weights. It is also essential to warm up before working out and cool down after finishing.
Also, bodyweight exercises like planks, pullups, and inverted rows can help you warm up and cool down. Thus, you can also use swimming or rowing to warm up for a lower back workout.
Finally, use progressive overload, a periodization plan, and a protein-based diet to support your bodybuilding workouts. What do you think? Please share your response in the comments below.
[…] you want a quick, simple, and instant way to increase the weight you can lift on virtually every back exercise you perform? Sound too good to be true? I speak the truth, my friend, and if you aren’t using […]