lower back

[fudoc5]

are there any good lower back exercises that i can add to my back work outs.

currently my back day is :

weighted back extensions

pull downs (wide grip)

db rows

bb laterals

cable rows

[rotangs on]

Where are the deadlifts in your routine?

[Matrix]

Hi fudoc5, one of the best ways to bring up your lower back and add muscle and strength to your entire body is thru deadlifting. Most of the bodybuilders with really thick spinal erectors (Coleman, Francois etc) all regularly incorporated deadlifts into their routine. There are heaps of variations of this exercise (full, sumo, rack pulls, dumbell, romanian etc)and learning correct technique is paramount as you have to keep a neutral spine throughout your lift to keep your back safe from prolapsing.Personally I like cycling deadlift styles with a preference for shin height rack pulls which eliminate alot of leg work from the lift so it becomes a more back dominate exercise.

Another one you could try are Barbell Good Mornings, which are staples for many strength coaches around the world. Bill Star swears by them. I use them occasionally as a warm up for deadlifting. You could also look at variations of your back extensions, using a low cable row machine or even a barbell with a wide grip and pulling that up from the floor whilst in the roman chair. This allows you to use more weight than you can hold across your chest in a convential extension although the range is more limited.

One a side note, heavy squatting and lunging will also contribute to bringing up your spinal erectors, Good Luck!

[vracula]

Where are the deadlifts in your routine?

no deadlifts? duuuuudde!

deadlifts are awesome,especially for the lower back ,hell its good for the rest of the mucles too,its a compound excerscise which mean more GH,which means a bigger back,its a no brainer!!!