Weight Training for Specific Muscle Groups

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LOWER BACK

The major muscle group comprising the lower back is called the sacrospinalis, the large group of muscles that go from the ilium (pelvic bone) to the shoulders, on either side of the spine. You should be aware that many exercises such as squats and cleans and snatches can do damage to the back including the spinal disks, so if these exercises are a must for you, be sure to strengthen your lower back first. Glutes and hip muscles are also part of the lower back, along with obliques but these muscle groups are treated separately in Weight Training for Specific Muscle Groups.

THE LOW BACK EXERCISES

[Dumbbell Good Morning] [Dumbbell Deadlift]

[Barbell Deadlift] [Barbell Deadlift From Bench]

[Stiff Legged Barbell Good Morning] [Hyperextension]

Lower Back
Dumbbell Good Mornings

  • Stand erect, feet 16" apart.
  • Place light barbell on shoulders
  • Keep back straight, head up.
  • Bend forward until upper body is parallel to floor.
  • Return to starting position.
  • Keep knees locked.
  • Inhale down, exhale up.
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Lower Back
Dumbbell Deadlift

  • Stand with feet about 8" apart.
  • Place dumbbell outside of each foot.
  • Reach down and grasp dumbbells.
  • Keep legs straight, back straight, head up.
  • Straighten up, elbows locked.
  • Lower dumbbells to floor with legs straight.
  • Inhale up, exhale down
  • Can also be done with barbells.
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Lower Back
Barbell Deadlift

  • Place barbell on floor in front of you.
  • Keep feet 16" apart.
  • Bend down and hold bar just outside of knees.
  • Keep knees bent, back straight, head up.
  • Using thighs and back, stand erect, arms locked.
  • Inhale up, exhale down.
  • Can also be done with dumbbells.
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Lower Back
Barbell Deadlift From Bench

  • Place barbell on end of bench.
  • Stand on bench.
  • Bend at waist, head up, back straight, knees locked.
  • Hold bar with hands about 16" apart.
  • Straighten up, holding bar at arms' length. Lower back to bench.
  • Inhale up, exhale down.
  • Use muscles of the lower back for most of the pulling.
  • If flexible enough, step closer to end of the bench.
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Lower Back
Stiff Legged Barbell Good Morning

  • Place barbell on shoulders
  • Keep head up, back straight.
  • Bend at waist, legs locked, until upper body is parallel to floor.
  • Return to starting position.
  • Inhale down, exhale up.
  • Can also be done with knees slightly bent.
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Lower Back
Hyperextension

  • Extend upper body over end of bench.
  • Lock legs under support or have partner hold them.
  • End of bench should be at hips;.
  • Bend down at waist so upper body is vertical to floor.
  • Place hands behind head.
  • Raise torso straight up until slightly past parallel.
  • Return to starting position
  • Inhale up, exhale down.
  • Inhale to right, exhale to left.