Barbell Lower Back Exercises
5 exercises, from popular compound lifts to isolation work. Each one has step-by-step technique, a muscle map and alternatives.
Equipment
Barbell Deadlift
Barbell
Lower backGluteus maximusBiceps femoris
Good Morning
Barbell
Biceps femorisLower back
Rack Pull with Bands
Barbell
Lower back
Rack Pulls
Barbell
Lower back
Seated Good Mornings
Barbell
Lower back
Programs with these exercises
5×5 Strength Program
The classic barbell 5×5: three sessions a week, two alternating workouts and a little more weight every time.
Beginner · 3 times a week · GymNovice 3×5 Strength ProgramFew lifts, fast progress: three sets of five on squats, presses and pulls, with the weight going up every session.
Beginner · 3 times a week · GymTiered Linear Progression, 4 DaysFour sessions a week, each with a heavy main lift for 5×3, a volume lift for 3×10 and a light accessory for 3×15.
Intermediate · 4 times a week · GymBeginner Powerlifting Program, 3 DaysSquat, bench press and deadlift three times a week: a heavy day for each lift plus the accessories that drive them.
Intermediate · 3 times a week · Gym