Straight, toned and muscular lower back is one of the basic body parts a bodybuilder needs to form. Here are top three exercises for lower back muscles every bodybuilder should do: hyperextensions, Stiff Leg Barbell and Deadlift. Find out what muscles work while doing these exercises and how to do them correctly.
Extensions of the Back Muscles (Hyperextensions)
- Main Muscles at Work: Lower Back
- Additional Muscles at Work: Hamstrings
- Technique basis: Isolation
- Equipment: other
Use hyperextension bench for this exercise. Lie down on the bench, make sure to tuck your ankles under the footpads. If your upper thighs can not lie flat on the wide pad then adjust the upper pad if you can, but leave enough space in order to bend your waist freely. Straighten your body for a starting position. You can either cross your arms in front of your head or keep them locked behind it. If you feel like you need additional resistance, feel free to hold some weights. Next, slowly bend forward using your waist and keeping your back flat at the same time. Avoid rounding your back. Next, slowly raise your torso back to the starting position without arching it beyond a straight line.
Exercise “Sunrise 1″, or Stiff Leg Barbell
- Main Muscles at work: Lower Back
- Additional Muscles at Work: Hamstrings
- Technique basis: Isolation
- Equipment: Barbell
Take a barbell and place it on your shoulders. Make sure to have your back and your head straight. Bend forward at your waist such that your upper body becomes parallel with the floor. Remember to keep your legs locked while bending. Slowly return to the initial position. One alternative in this exercise is to keep your knees slightly bent while doing it.
Exercise “Deadlift”, or Stiff Leg Barbell
- Main Muscles at Work: Lower Back
- Additional Muscles at Work: Calves and Hamstrings
- Technique basis: Compound
- Equipment: Barbell
Stand with your legs shoulder-width apart. Bend forward at your waist. Make sure to keep your head up, knees almost locked, and back straight. Pick up a bar with both hands, keep the hands 16 inches apart. Stand straight with the bar at arm’s length. Return to the initial position. Watch not to let the plates touch the floor. Caution! This exercise may cause damage if done incorrectly or when the weights used are too heavy. An alternative is to use dumbbells or stand on a box or bench (this way the plates will not be touching the floor).
Source of the image: runrepublic.ie.
