Every good workout routine should contain some type of lower back exercises. Strengthening your lower back helps stabilize your core area. Below are 3 good lower back exercises you can do at home or at the gym.
3 Good Lower Back Exercises
1. Straight Arm Bar Pulldown
Stand with knees slightly bent and feet in a comfortable position. Grip bar with hands slightly wider than shoulder width (standard grip). Keeping back straight, bend forward from hips. Keep elbows fixed, maintaining a slight bend. Stand in good body alignment (abs tight, chest up, back straight). Squeeze together (retract) shoulder blades. Using a controlled motion, keeping elbows fixed, lower bar toward body. Contract lat muscles fully without compromising form; avoid bringing shoulders forward. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
2. Seated Cable Row (Inner Grip)
Grip bar with hands at shoulder width (inner grip). Sit in good body alignment (abs tight, chest up, back straight). Place feet firmly on foot plates with knees bent. Squeeze together (retract) shoulder blades while, in a controlled motion, pull handles toward you bringing elbows back as far as possible while keeping forearms in line with resistance (cable/belt). Contract lat muscles fully without compromising form. While maintaining the controlled motion, return bar to starting position. Do not allow muscles to relax before next repetition.
3. Barbell Deadlift
With the loaded bar on the floor, stand close to the bar with your feet a little narrower than shoulder width apart. Bend at the knees and grip the bar about shoulder width with one palm facing in and one palm facing out. Get into a squat position. Keep your head up and the bar close to your shins. Drive through with your legs as you lift the weight up until you are standing in an upright position with your back locked. Keep the bar close to your body and squat back down, lowering the weight to the starting position. Do not allow muscles to relax before next repetition.