Lower back training is often a forgotten part of fitness regimens. However, training your lower back is vital to creating balance, building strength and preventing injury. Exercises that isolate and strengthen the lower back can be performed using a number of different pieces of exercise equipment.
Barbells
Barbells are used to train the lower back in a few key exercises. All varieties of deadlifts and good-mornings can use barbells to strengthen the lower back. You can use several varieties and grips used on deadlifts, but all involve picking up a loaded barbell from the ground and straightening the body to work the lower back. Good-mornings involve holding a barbell on your shoulders behind you and bending over forward at the waist as far as you can.
Dumbbells
Use dumbbells as replacements for barbells in both the deadlift and in good-mornings. Some people feel that dumbbells are easier on the shoulders and easier to handle, and use them in place of barbells for those exercises. In addition, light dumbbells can be used as resistance for superman exercises, arm and leg raises and other back extension drills. These extension exercises involve lying flat on the ground or on a stability ball. Then you simply raise your arms and when you are on the ground, your legs as well. Holding a light dumbbell adds resistance and makes the move more challenging.
Stability Balls
Physio Advisor classifies stability ball drills for lower back strengthening as advanced exercises. Stability balls can be used to perform a variety of extensions, bends and rotations to strengthen the lower back muscles. In addition, the rest of your body is also challenged to remain balanced and help your back remain stable during the moves.
Resistance Bands
Physio Advisor recommends using resistance bands for lower back rotation exercises. In addition to that specific move, you can put resistance bands to use anytime in nonweighted lower back training by incorporating them into Supermans or extensions, or with stability balls. Resistance bands are good to use to add an extra challenge and spice to a body weight movement.
Roman Chairs
ShapeFit notes that Roman chairs are used to perform hyperextensions, an exercise that looks like a backwards crunch. Roman chairs are often used for back and abdominal work. You can perform hyperextensions by lying on a Roman chair and leaning your torso over as far as possible. Then simply pull yourself up using only your lower back until your body is in a straight line. Advanced users can add resistance bands or light dumbbells to this body weight exercise for an added challenge.
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