Top

How To Build Lower Back Muscle

August 17, 2009


How to build lower back muscle

Most people ignore lower back exercises and suffer from back injuries during weight training. If you want to prevent these injuries and strengthen your lower back muscle then follow these exercises.

1. Deadlifts: It is an excellent exercise to make your lower back strong.
Hold the barbell with an underhand grip with one hand and overhand grip with the other hand. Keep your back straight and contract your hamstring and back. Use your hamstrings and raise the bar until your body is erect, at the top hold the bar for a movement. During this movement keep your back straight, legs slightly bent and head looking up. Lower the bar under steady pace by bending your hips first and then your knees and get back to the starting position.

2. Good mornings: Stand straight and holding a barbell on your shoulders. Keep your back straight and bend forward from the back until your body is parallel to the ground. Now, return to the starting position.

3. Bent over barbell rows: Stand with a narrow stance and hold the bar with an overhand grip. Bent down slightly and hang the bar in front of you. Use your back and raise the bar until it touches the abdominal region and feel contraction in your back muscle. Lower the bar under control motion.

4. Stiff leg deadlifts: Hold a heavy barbell with an overhand grip. Use your leg force and lift the bar from the ground without bending your knees. Keep your back straight during this whole movement. Stand straight before lowering the bar. Bend forward until your torso is parallel to the ground. Use your lower back and get back to the top position.

5. Hyper extensions: Lie on an hyperextension bench and place your legs under support. Put your hands on your chest and bend down through your chest until you reach a 90 degree bend. Get back to the start position and don’t extend beyond the body level.

Sample for lower back workout:

5 minutes warm up on a cardio machine.

Deadlifts, good mornings, bent over barbell rows, stiff leg deadlifts and hypertensions. All these exercises perform in three sets- 12, 10 and 8 reps.


Comments

Got something to say? Join the conversation and leave a comment below.





What's More today?

A Beginner’s Muscle Building Routine

Are you tired of looking at skin and bones on your body? Do you want to replace your skinny physique... 

Healthy Ways of Losing Fat

Many people dream of certain diets which would help them lose fat in a faster way. There cannot be anything... 

Tips for Getting Ripped Abs

Many people are worried that they have a skinny or overweight body shape. They are searching for a solution... 

How to deal with a sore muscle

Muscles can get fatigued and sore if they are over exercised. They will hurt you, because they might... 

2 Simple Tips to Lose Weight through Cardio Workouts

This article gives you two very simple tips that can help to lose weight by adapting cardio workouts... 

Tips to Build Bigger Muscles

If you are one of those people who are looking to build some huge, fierce muscles, then you need to follow... 

Body Building for Women

Now more than ever, you see women trade in the skinny look for a more toned, fit and muscular appearance.... 

Facts about Muscle Building

Do we wish to burn fat, feed the muscles, achieve real fitness in life, and also get nice abs that we... 

Muscle Building Tips for Beginners

Muscle building is a desire for every common man and a beginner wants to do workouts the first day and... 

Weight loss and food addiction

Some of you are simply addicted to foods, you love eating, trying out new recipes, you know you are overweight... 

Tips for losing that fat belly, quickly!

Are you trying to get in shape? Do you want to have a nice sleek abdomen ? Maybe you already have the... 

Low calorie diet

If you have just stopped dining out because you are worried that it will derail your weight loss program,... 

Height Increasing Exercises

Getting tall is never easy. Some people are tall naturally. Their growth hormones assist them in becoming... 

Exercises for double chin

Double chin is nothing but some flab sitting pretty at a place that does not make you more pretty! In... 

What you can do with a pair of dumbbells

For maintaining a well-toned body, you really don’t need lots of equipments and associated paraphernalia.... 

Bottom