Barbell · Lower Back
There are 4 barbell exercises for the lower back here: 1 compound movement and 3 isolation exercises, all intermediate level. Good places to start: Barbell Goodmornings and Barbell Rack Pulls. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The erector spinae are columns of muscle running either side of the spine from the pelvis to the skull. In the lower back they extend the spine and keep it stable while the hips do the bending in lifts such as deadlifts and good mornings. The glutes and hamstrings work closely with them in every hinge.
02
With a barbell, warm up with the empty bar, add weight in small steps and keep a log so you can beat last session's numbers. Use collars, and safety arms or a spotter for heavy squats and presses. The barbell lets you lift the most weight and add it in small steps, which makes it the classic tool for building strength with squats, presses, deadlifts and rows.
03
Beginners can start with bird-dog or Superman variations and bodyweight hyperextensions, then move to a Romanian deadlift. One hinge movement per lower-body session is enough for most people.
BeginnerIntermediateAdvanced
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate compound barbell exercise for the lower back and glutes, also working the hamstrings.
Intermediate isolation barbell exercise for the lower back and glutes.
Free GymStreak calculators that go with lower back training.
Guides from the GymStreak blog on this topic.
GymStreak's AI personal trainer builds a workout plan from your goal, schedule and equipment, shows every exercise with an animated demo and logs your sets.
