Lower back exercises for men are always beneficial whether you are an athlete, job holder sitting whole the day on a chair or a CEO of a multinational company.
Lower back workouts are helpful in increasing the flexibility of your lower back. Daily routine activities generally take a toll on lower back muscles.
In this case, most people wake up feeling lethargic and exhausted even after a full night of rest. The best way to restore your body is to do some early morning workouts as soon as you wake up.
Importance of lower back exercises for men
By having a flexible lower back will guarantee that you don”t suffer from lower back pain and other posture issues. Growing flexibility in your lower back will reduce the amount of weight and pressure that you vertebra has to suffer. It also makes your body more healthy and fit.
This supports in growing circulation as well and wakes up exhausted muscles and refreshes your body in general. There are many workouts that you can do to raise flexibility in your lower back, but make sure that you do them under the command of a certified physical fitness trainer.
The human body can only endure a certain quantity of pressure on its joints and ligaments before getting injured.
In today”s world, the number of people who are facing lower back issues is increasing gradually. As a sedentary lifestyle and lack of workouts are resulting in making us unhealthy.
By doing some workouts on daily base help you grow the flexibility of your lower back. It will also help avoid back pain and injury.
A flexible body puts less quantity of load on the joints and ligaments helping it retain its health and fitness.
1 Single-Arm Smith Machine Row
In lower back exercises for men, this bad boy is fundamentally a single-arm dumbbell row done on a Smith machine. It’s a great and novel selection for your lower lats.
Stand sideways to the machine, grasping the bar toward the middle. Keep your body close to the apparatus with a split stance and bent knees for balance.
As you pull the bar up as high as you can, your body may sway a bit to keep the movement natural, which is fine.
Do this exercise toward the end of your lower back workouts for sets of 8-10 or 10-12. Do it in place of the single-arm dumbbell row—not both—since the workouts are similar.
2 Standing T-Bar Row
In the list of lower back exercises for men, Standing T-Bar Row has its own importance. We selected the T-bar row over a chest-supported version because you can pile on much more weight here.
Even though that typically translates into a bit of cheating through the knees and hips. For some, sustaining a flat back can be challenging, in which case the supported version is a better selection.
Keep your legs locked in a bent angle throughout. You also typically have a choice of hand positions and width. A wider grasp will put more stress on the lats, while a neutral grip will better target the middle back. This exercise is perhaps one of the easier rows to spot.
If you want to add this exercise in your lower back workouts then follow the steps given below. Do this toward the front half of your workout. Rather than hanging weight around with this movement, focus on the stretch and contraction of the back.
If you’re an experienced lifter, load up with 25s instead of the 45s. And further, enhance the range of motion by letting a slight protraction of the scapula at the bottom of every rep. If you do this, be sure to “reset” with a flat back before starting the next pull!
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3 Wide-Grip Pull-Up
It is always a good idea to have an overhead pulling workout in lower back exercises for men routine. The pull-up is one of the best for lower back workouts.
Wide-grip pull-ups are outstanding for putting weight on the upper lats. A closer grip may permit for a longer range of motion. But it may be possible to load the wide-grip pull-up to a greater degree because of an optimized initial joint position.
The biggest challenge here for most trainers is training to failure in the right rep range for growth, which is 8-12.
If you do pull-ups initially in your workout, you might have to add a weighted belt. If you find them difficult, you can always use an assisted pull-up machine or a good spotter.
You can also switch to the wide-grip pull-down, which is a solid substitute. If your shoulders are healthy, pulling behind the head is okay.
Good form is really important here. In the initial position, the scapula should be retracted. Pull your shoulder blades down and toward each other, prior to initiating the pull
As the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints.
Since the form is so important with these, it may be best to push pull-ups toward the front of your workout to guarantee proper shoulder-joint positioning.
4 Wide-Grip Seated Cable Row
Another best workout in the list of “lower back exercises for men” is Wide-Grip Seated Cable Row. Just about everyone defaults to the close-grip bar on rows. If that resonance like you, you’ll find by means of a wide grip on a lat bar a nice change of pace as it changes some of the stress to the upper lats.
Wide rows mimic some back machines, so don’t do both in your exercise unless you make some other kinds of alterations. Like grip or target rep range. You might even try flipping your grip. And going about shoulder-width apart. Which improved targets the lower lats as the elbows stay tighter to your sides.
Like machines, cables are greatest done toward the end of your exercise. Select a weight that allows you to complete no more than about 12 reps.
5 Barbell Deadlift
The Barbell Deadlift is on the top of the list for “lower back exercises for men”. It is technically more than back workouts. Barbell Deadlift exercise hits the entire posterior chain from your calves to your upper traps.
But it’s best for overall backside development. The technique is uber-important with the deadlift. But once you nail it, you can move further to lifting monster weights that will recruit maximum muscle. And will also release muscle-building hormones, and help you get big.
There are also many deadlift progression programs you can follow to assist you to reach new personal bests. Physiologists love to suggest the deadlift when programming for strength and conditioning.
Because this exercise hammers your musculature and is one of the best choices to strengthen your bone structure.
There are also numerous deadlift progression programs you can follow to assist you to reach new personal bests.
If you’re going heavy workout, do deadlifts first so you’re fresh. If you’re doing deads for repetitions, you can do them later in your workout.
6 Bent-Over Barbell Deadlift
Bent-Over Barbell Deadlift is probably the second-best back movement in the list of ‘lower back exercises for men’.
EMG research has proposed that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder. This is another technical move that needs an excellent form but rewards you with a ton of muscle.
If you want to get started with this exercise for you lower back workouts follow the steps given below. Do bent-over rows toward the start of your back workout for weighty sets in lower rep ranges, about 6-8 or 8-10.
The Smith version is an appropriate substitute; it locks you in the vertical plane, but your body has to be in just the right place relative to the bar.
The bent-over barbell row has a considerably greater lumbar load than many other back exercises. So it’s best done early in your workout in order to save your lower back. If you’re exhausted from deadlifts, it may behoove you to skip this movement.
7 Close-Grip Pull-Down
Since we’ve already covered the wide-grip pull-up in lower back exercises for men. The wide-grip pull-down is also similar one.
So we opted for the close-grip handle for our pull-down selection. EMG research proposes that use of a close neutral grip activates the lats similarly to a regular grip.
So you’re not missing out on any muscle fibers. As mentioned earlier with pull-ups, a closer grip does permit for a longer range of motion and increased time under tension for the lats, which is great for building muscle.
A closer grip does allow for a longer range of motion and enlarged time under tension for the lats, which is great for building muscle.
This workout can make a good warm-up move for your shoulders. But when used as a mass-building exercise, it’s best placed toward the end of your workout for sets of 8-12 reps.
Slow down the rep tempo on these, squeeze hard at the bottom of each rep, and permit a good stretch at the top.
8 Decline Bench Dumbbell Pull-Over
In the list of lower body exercises for men, Decline Bench Dumbbell Pull-Over help in Pull-overs for the back exercises. This one mimics the straight-arm cable pull-down you’re perhaps familiar with.
Yes, this is a single-joint workout, but it lets you to actually target and torch your lats. The decline version puts your lats under tension for a longer range of motion than while working on the flat bench.
Just make sure the dumbbell clears your head, and drop it on the floor after you when you’re done.
In almost all cases, single-joint workouts should be done last in your body-part routine. Keep the reps on the higher end for a nice finishing pump, around 12-15 per set.
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9 Reverse-Grip Smith Machine Row
In the list of lower back exercises for men, Reverse-grip movements involve two things: The biceps play a larger role, and with the elbows now pulling back close to your sides, the target becomes the lower portion of the lats. The Smith machine allows you to pay attention only to pull as much weight as possible since you don’t have to concern about balancing it.
Bend over about 45 degrees, remaining close to the bar. Expect a little contribution from the hips and knees when you’re pounding out the heavy sets.
While some gym rats consider the Smith machine taboo, the fixed plane of the movement and capability to really control a weight can be both a novel and humbling workout.
You don’t need other than a single reverse-grip movement in your lower back workouts routine. Do it about midway over your workout, after your heavy overhand pulls. At any point in your back workout, don’t be scared to throw on some wrist straps. Your goal is to hammer your back and put it through the wringer, not be continually limited by your grip strength.
10 Single-Arm Dumbbell Row
Single-Arm Dumbbell Row is a great unilateral exercise in the list of lower back exercises for men. Each side works individually.
That lets you move a lot of weight. You’ll get the greater range of motion when training individually. And you won’t be restrained if your weaker side fails first.
You may also be better able to support your lower back. Which may have taken abundant of punishment by now when placing one hand on a bench.
Letting a slight degree of rotation of the trunk may engage a greater degree of “core” musculature, as well.
Unless you intentionally flare your elbow out wide, this exercise focuses more on your lower lats. Do it anywhere from the middle to the end of your workout for sets of 10-12.
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