Are you looking to strengthen your lower back muscles? Look no further than barbell exercises! Lower back workouts with a barbell are a great way to target and tone your lumbar region, helping to alleviate back pain and improve overall stability. From deadlifts to bent over rows, incorporating a barbell into your routine can provide the resistance needed to challenge and strengthen your lower back muscles. So grab a barbell and get ready to build a strong and resilient lower back!
Deadlift
The deadlift is a classic exercise that targets multiple muscles in your body, with a primary focus on your lower back. There are different variations of the deadlift, each with its own benefits and unique technique.
Conventional Deadlift
The conventional deadlift is the most common and widely used variation of the deadlift. To perform this exercise, stand with your feet shoulder-width apart and toes pointing forward. Squat down and grip the barbell with your hands just outside your legs. Keep your back straight, chest up, and engage your core as you lift the barbell off the ground by extending your hips and knees. Remember to keep the barbell close to your body throughout the movement. The conventional deadlift primarily targets your lower back, hamstrings, glutes, and quadriceps.
Sumo Deadlift
The sumo deadlift is another popular variation that places more emphasis on your glutes and inner thighs. For this exercise, position your feet wider than shoulder-width apart and toes angled outward. Get a grip on the barbell with your hands inside your legs. With a straight back and engaged core, lift the barbell by driving your hips forward, pushing your feet into the ground. The sumo deadlift targets your lower back, glutes, hamstrings, quads, and adductors.
Romanian Deadlift
The Romanian deadlift (RDL) is a variation that increases the emphasis on your hamstrings and lower back. Stand with your feet hip-width apart and hold the barbell in front of your thighs with an overhand grip. Keep your back straight as you hinge at the hips, pushing your glutes back as you lower the barbell towards your shins. Lower the barbell until you feel a stretch in your hamstrings, then pull it back up by squeezing your glutes. The RDL primarily targets your hamstrings, glutes, and lower back.
Barbell Rows
Barbell rows are an effective way to target your entire back while also engaging your biceps and shoulders. Here are a few variations of barbell rows that you can incorporate into your workout routine.
Bent-Over Barbell Rows
Bent-over barbell rows are a popular choice for building a strong and muscular back. To perform this exercise, stand with your feet shoulder-width apart and hold the barbell with an overhand grip. Bend your knees slightly and hinge forward at the hips, keeping your back straight. Pull the barbell towards your belly button, squeezing your shoulder blades together. Lower the barbell back down with control. Bent-over barbell rows target your upper back, lats, and biceps.
Pendlay Rows
Pendlay rows are a variation of barbell rows that involve starting each rep from a dead stop on the floor. This ensures that you are not using any momentum to lift the weight, providing a greater challenge for your back muscles. Start in a similar position to the bent-over barbell rows, with your feet shoulder-width apart and a straight back. Hold the barbell with an overhand grip and lift it off the floor, pulling it towards your chest. Lower the barbell back down to the floor for each rep. Pendlay rows target your upper back, lats, and biceps.
Inverted Barbell Rows
Inverted barbell rows are a unique variation that requires you to set up a barbell at a height parallel to the ground, such as in a squat rack or a Smith machine. Lie on your back underneath the bar, gripping it with an overhand grip. Keep your body straight and pull your chest towards the bar by squeezing your shoulder blades together. Lower yourself back down with control. Inverted barbell rows target your upper back, lats, and biceps.
Good Mornings
Good mornings are a great exercise for targeting your lower back, glutes, and hamstrings. Here are a few variations of good mornings that you can try.
Traditional Good Mornings
To perform traditional good mornings, start by placing a barbell across your upper back, like you would for a squat. Stand with your feet shoulder-width apart and a slight bend in your knees. Keeping your back straight, hinge forward at your hips until you feel a stretch in your hamstrings. Engage your glutes and hamstrings to raise your torso back to the starting position. Traditional good mornings primarily target your lower back, glutes, and hamstrings.
Seated Good Mornings
Seated good mornings are a variation that can reduce the strain on your lower back and focus more on your glutes and hamstrings. Sit on a bench with a barbell across your upper back, similar to the starting position for a squat. With your feet flat on the floor, hinge forward at your hips while keeping your back straight. Lean forward until you feel a stretch in your hamstrings, then return to the starting position by contracting your glutes and hamstrings. Seated good mornings target your glutes, hamstrings, and lower back.
Zercher Good Mornings
Zercher good mornings are a challenging variation that places the barbell in the crook of your elbows, in front of your body. Start by positioning a barbell in the crease of your elbows, with your hands gripping the barbell. Stand with your feet shoulder-width apart and a slight bend in your knees. Hinge forward at your hips while maintaining a straight back. Lower your torso until you feel a stretch in your hamstrings, then return to the starting position by engaging your glutes and hamstrings. Zercher good mornings primarily target your lower back, glutes, and hamstrings.
Back Extensions
Back extensions are a fantastic exercise for strengthening your lower back muscles. Here are a few variations you can incorporate into your workout routine.
Hyperextensions
Hyperextensions, also known as back extensions, can be performed on a hyperextension bench or using a stability ball. Position yourself face-down on a hyperextension bench or stability ball, with your feet secured under the pads. Cross your arms over your chest or hold onto a weight plate behind your head. Engage your glutes and lower back to lift your upper body, creating a straight line from your head to your feet. Lower back down with control. Hyperextensions primarily target your lower back muscles.
Roman Chair Extensions
Roman chair extensions are similar to hyperextensions but are performed on a Roman chair apparatus. Position yourself face-down on the Roman chair with your feet secured. Cross your arms over your chest or hold onto a weight plate behind your head. Engage your glutes and lower back to lift your upper body, creating a straight line from your head to your feet. Lower back down with control. Roman chair extensions target your lower back muscles.
Reverse Hyperextensions
Reverse hyperextensions specifically target your glutes and lower back muscles. Position yourself face-down on a hyperextension bench, with your legs hanging off one end and your upper body supported. Place your hands on the ground for stability. Engage your glutes and lower back to lift your legs towards the ceiling, creating a straight line from your head to your feet. Lower your legs back down with control. Reverse hyperextensions primarily target your glutes and lower back muscles.
Reverse Grip Bent-Over Rows
Reverse grip bent-over rows are a variation of the bent-over barbell rows that target your upper back, lats, and biceps. Here are a few variations you can try.
Underhand Bent-Over Rows
To perform underhand bent-over rows, start in the same position as the bent-over barbell rows, with your feet shoulder-width apart, knees slightly bent, and a straight back. This time, grip the barbell with an underhand grip, palms facing up. With your elbows tucked close to your body, pull the barbell towards your belly button, squeezing your shoulder blades together. Lower the barbell back down with control. Underhand bent-over rows target your upper back, lats, and biceps.
Yates Rows
Yates rows are a variation of bent-over rows that involve using an underhand grip and a narrow grip width. Start in the same position as the bent-over barbell rows, with your feet shoulder-width apart, knees slightly bent, and a straight back. Grip the barbell with an underhand grip, hands placed closer than shoulder-width apart. Pull the barbell towards your belly button, keeping your elbows tucked close to your body. Lower the barbell back down with control. Yates rows primarily target your upper back, lats, and biceps.
Reverse Grip Pendlay Rows
Reverse grip Pendlay rows combine the benefits of Pendlay rows with an underhand grip. Start in a similar position to the Pendlay rows, with your feet shoulder-width apart and a straight back. Hold the barbell with an underhand grip, hands just outside your legs. Lift the barbell off the floor, pulling it towards your chest. Lower the barbell back down to the floor for each rep. Reverse grip Pendlay rows target your upper back, lats, and biceps.
Barbell Bridges
Barbell bridges are excellent exercises for targeting your glutes and building a strong posterior chain. Here are a few variations you can try.
Hip Thrusts
Hip thrusts are a popular exercise for targeting your glutes. Start by sitting on the ground with your upper back against a bench. Place a barbell across your hips, just below your pelvic bone, and hold it in place. Place your feet hip-width apart and flat on the ground. Drive your heels into the ground, engaging your glutes, and lift your hips off the ground until your torso is parallel to the ground. Lower your hips back down with control. Hip thrusts primarily target your glutes, hamstrings, and lower back.
Glute Bridges
Glute bridges are similar to hip thrusts but involve performing the exercise without a bench. Lie on your back with your knees bent and feet flat on the ground. Place a barbell across your hips, just below your pelvic bone, and hold it in place. Drive your heels into the ground, engaging your glutes, and lift your hips off the ground until your torso is parallel to the ground. Lower your hips back down with control. Glute bridges target your glutes, hamstrings, and lower back.
Single-Leg Barbell Bridges
Single-leg barbell bridges are a progression of the glute bridge that adds an extra challenge to your glutes and hamstrings. Start by lying on your back with one knee bent and the other leg extended straight in front of you. Place a barbell across your hips, just below your pelvic bone, and hold it in place. Drive your heel into the ground, engaging your glutes and hamstrings, and lift your hips off the ground until your torso is parallel to the ground. Lower your hips back down with control. Single-leg barbell bridges target your glutes, hamstrings, and lower back.
Rack Pulls
Rack pulls are a partial range of motion exercise that focuses on your back muscles, mainly your traps and upper back. Here are a few variations you can incorporate into your workout routine.
Below Knee Rack Pulls
To perform below knee rack pulls, set the barbell in a power rack or on blocks just below knee height. Stand with your feet shoulder-width apart and position yourself in front of the barbell. Bend your knees and hinge forward slightly at your hips, keeping your back straight. Grip the barbell with an overhand grip, hands wider than shoulder-width apart. Engage your traps and upper back as you lift the barbell towards your waist. Lower the barbell back down with control. Below knee rack pulls target your traps and upper back.
Above Knee Rack Pulls
Above knee rack pulls are similar to below knee rack pulls but involve starting the movement with the barbell higher on your thighs. Set the barbell in a power rack or on blocks just above knee height. Stand with your feet shoulder-width apart and position yourself in front of the barbell. Bend your knees and hinge forward slightly at your hips, keeping your back straight. Grip the barbell with an overhand grip, hands wider than shoulder-width apart. Engage your traps and upper back as you lift the barbell towards your waist. Lower the barbell back down with control. Above knee rack pulls target your traps and upper back.
Pin Pulls
Pin pulls are a variation of rack pulls that involve starting the movement from a dead stop on pins set at a specific height. Set the barbell on the pins of a power rack at the desired height, which can be anywhere between below knee to above knee. Stand with your feet shoulder-width apart and position yourself in front of the barbell. Bend your knees and hinge forward slightly at your hips, keeping your back straight. Grip the barbell with an overhand grip, hands wider than shoulder-width apart. Engage your traps and upper back as you lift the barbell towards your waist. Lower the barbell back down to the pins for each rep. Pin pulls target your traps and upper back.
Barbell Shrugs
Barbell shrugs are a simple yet effective exercise for targeting your traps and building a strong upper back. Here are a few variations you can try.
Standing Barbell Shrugs
To perform standing barbell shrugs, stand with your feet hip-width apart and hold the barbell in front of your thighs with an overhand grip, hands shoulder-width apart. Lift your shoulders towards your ears, focusing on squeezing your traps at the top of the movement. Lower your shoulders back down with control. Standing barbell shrugs primarily target your traps and upper back.
Seated Barbell Shrugs
Seated barbell shrugs are a variation that can isolate your traps even more. Sit on a bench with your feet flat on the floor and hold the barbell in front of your thighs with an overhand grip, hands shoulder-width apart. Lift your shoulders towards your ears, focusing on squeezing your traps at the top of the movement. Lower your shoulders back down with control. Seated barbell shrugs target your traps and upper back.
Dumbbell Shrug Superset
To add variety and intensity to your barbell shrugs, you can perform a dumbbell shrug superset. Begin by holding a pair of dumbbells with an overhand grip, arms by your sides. Lift your shoulders towards your ears, focusing on squeezing your traps at the top of the movement. Lower your shoulders back down with control. Repeat this movement for the desired number of reps, supersetting with barbell shrugs. This superset combination will target your traps and upper back from different angles, providing a greater challenge for your muscles.
Snatch Grip Deadlifts
Snatch grip deadlifts are a variation of deadlifts that involve a wider grip on the barbell. This wider grip increases the range of motion and places more emphasis on your upper back and shoulders. Here are a few variations you can incorporate into your workout routine.
Wide Grip Deadlifts
Wide grip deadlifts involve taking a wider grip on the barbell, with your hands placed outside your legs. This wider grip engages your upper back and shoulders more than the conventional deadlift. Stand with your feet shoulder-width apart and grip the barbell with your hands wider than shoulder-width apart. Keep your back straight, chest up, and engage your core as you lift the barbell off the ground by extending your hips and knees. Wide grip deadlifts primarily target your upper back, traps, rhomboids, and shoulders.
Deficit Deadlifts
Deficit deadlifts are a variation that involves standing on a raised platform or plates, which increases the range of motion and places more emphasis on your upper back and shoulders. Start by standing on a platform or plates with your feet hip-width apart. Grip the barbell with your hands just outside your legs. Keep your back straight, chest up, and engage your core as you lift the barbell off the ground by extending your hips and knees. Deficit deadlifts primarily target your upper back, traps, rhomboids, and shoulders.
High Pulls
High pulls are a dynamic variation that combines the deadlift with an explosive movement, targeting your upper back and shoulders. Start with the barbell on the ground in front of you and stand with your feet hip-width apart. Grip the barbell with your hands just outside your legs. Keep your back straight, chest up, and engage your core as you lift the barbell off the ground by extending your hips and knees. As the barbell reaches your thighs, explosively pull it towards your chest, leading with your elbows. Lower the barbell back down to the starting position with control. High pulls primarily target your upper back, traps, rhomboids, and shoulders.
Stiff-Legged Deadlifts
Stiff-legged deadlifts, also known as Romanian deadlifts, are an excellent exercise for targeting your hamstrings and lower back. Here are a few variations you can try.
Traditional Stiff-Legged Deadlifts
Traditional stiff-legged deadlifts are a challenging variation that emphasizes your hamstrings and lower back. Stand with your feet hip-width apart and grip the barbell with your hands just outside your legs. Keep your back straight as you hinge forward at the hips, pushing your glutes back and lowering the barbell towards your shins. Lower the barbell until you feel a stretch in your hamstrings, then pull it back up by squeezing your glutes. Traditional stiff-legged deadlifts primarily target your hamstrings, glutes, and lower back.
Sumo Stiff-Legged Deadlifts
Sumo stiff-legged deadlifts are a variation that places more emphasis on your inner thighs and hamstrings. Position your feet wider than shoulder-width apart and toes angled outward. Grip the barbell with your hands inside your legs. With a straight back and engaged core, hinge forward at the hips, pushing your glutes back and lowering the barbell towards your shins. Lower the barbell until you feel a stretch in your hamstrings, then pull it back up by squeezing your glutes. Sumo stiff-legged deadlifts primarily target your inner thighs, hamstrings, glutes, and lower back.
Single-Leg Stiff-Legged Deadlifts
Single-leg stiff-legged deadlifts are a challenging variation that requires balance and stability while targeting your hamstrings and lower back. Start by standing on one leg with a slight bend in your knee. Hold the barbell with both hands in front of your thigh. With a straight back and engaged core, hinge forward at the hips, pushing your glutes back and lifting the non-standing leg behind you. Lower the barbell towards your shin, feeling a stretch in your hamstring, then return to the starting position by squeezing your glute. Repeat on the other leg. Single-leg stiff-legged deadlifts primarily target your hamstrings, glutes, and lower back.
Incorporating these various exercises into your lower back workout routine will help you develop a strong and well-rounded posterior chain. Remember to maintain proper form, gradually increase weight and intensity, and listen to your body to avoid injury. With consistency and dedication, you’ll reap the benefits of a strong and resilient lower back. Keep up the great work, and happy lifting!
