Whether you want to PR your squats and deadlifts, or need a stronger back to reduce low back pain flare-ups, you need to be doing these exercises. While they don’t replace the back strength built with compound movements like the deadlift, these accessory moves are great supplemental work to build low back strength up with less overall fatigue. This video will cover what Dr. Zach believes are the five best exercises for low back strength.
Check out our Bulletproof Back Builder accessory program for a proven plan to build low back strength.
Best Exercises for Low Back Strength
A strong back is crucial for overall strength and performance in the gym. In this video, we will explore a variety of exercises that build lower back strength. These exercises can help strengthen the lower back, improve performance in lifts like cleans, squats, and deadlifts, and even aid in rehabilitating lower back pain.
Reverse Hypers
If you are looking to target your glutes, hamstrings, and low back, reverse hypers are a fantastic exercise option. Whether you have access to a glute ham developer machine or just an incline bench, you can perform this exercise to strengthen and tone these important muscle groups.
Our favorite Reverse Hyper is the Scout Hyper by Rogue.
Glute Ham Developer or Incline Bench
Reverse hypers can be done on a glute ham developer machine or an incline bench if you don’t have access to the machine. Both options offer a great way to work your glutes, hamstrings, and low back if you don’t have an actual reverse hyper machine..
If you have a glute ham developer machine available, it’s an excellent piece of equipment for reverse hypers. The machine provides support and stability, allowing you to focus on the targeted muscles without worrying about balance or positioning.
However, if you don’t have access to a glute ham developer machine, don’t worry! You can still reap the benefits of reverse hypers by using an incline bench. Choose an incline bench that allows you to comfortably position yourself with your hips at the edge.
GHD Rows
GHD rows are an effective exercise that targets the muscles of the mid and lower back. By performing a rowing motion on a glute ham developer (GHD) machine, using light dumbbells, you can engage your lats and other back muscles to promote strength and stability.
To perform GHD rows, start by adjusting the GHD machine according to your height and comfort. Get on the machine with your knees secured under the pads and your feet flat on the footrests. Hold a pair of light dumbbells with an overhand grip.
Begin the exercise by retracting your shoulder blades and squeezing your back muscles. Lift the dumbbells towards your chest, keeping your elbows close to your body. Focus on pulling with your back muscles rather than relying on your arms for the movement. Pause at the top of the motion, then slowly lower the weights back to the starting position.
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Bent Over Rows
The Bent Over Row is an effective exercise that targets the muscles of the upper back, including the lats, rhomboids, and rear deltoids. It can be done with either dumbbells or a barbell, making it accessible to individuals with different equipment availability.
But most people don’t appreciate the row’s usefulness in building lower back strength. Lean over and lock your back position in to get a great workout for the entire back!
Bent Over Rows
- Start by standing with your feet shoulder-width apart, knees slightly bent, and your back straight.
- Hold a dumbbell in each hand, allowing them to hang at arm’s length towards the floor.
- Lean forward from the hips while keeping your back straight, maintaining a slight bend in your knees.
- Engage your core muscles and pull the dumbbells up towards your lower ribs, squeezing your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back down to the starting position, maintaining control and tension throughout the movement.
- Repeat for the desired number of repetitions.
Back Attack
The Back Attack exercise is a powerful machine that targets and strengthens the glutes, hamstrings, and lower back. Because many gyms don’t have this equipment, we show a DIY set up in the video.
To perform the Back Attack exercise, follow these steps:
- Set up a machine or secure a barbell with bands, ensuring proper stability and alignment.
- Position yourself in front of the machine or barbell, feet shoulder-width apart, and grip the handles or the bar with an overhand grip.
- Lean over, keeping your back straight and your core engaged.
- With your glutes engaged, lift your body up, focusing on squeezing your glutes as you lift.
- Slowly lower back down to the starting position, keeping control throughout the movement.
