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The 14 Best Exercises To Build A Vacuum Tight, Lean, Impenetrable Lower Back

Posted by on Feb 16, 2015 in Back, Exercise Lists, Exercises, Featured Article, Muscle It UP | 4 comments

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Lower Back Exercise 7: Resistance Band Bent-Over Rows

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How to:
Video Demo — Resistance Band Bent-Over Rows

 

  • (1) Stand over a resistance band, sit back into your hips, and drop your torso down to 45º. Hold the handles with your palms facing in (neutral grip) — make sure there’s adequate tension at the bottom of the movement (when your arms are extended).
  • (2) Squeeze your lower back, pin your elbows into your sides, and pull the bands up into the middle section of your core. Hold it at the top for 1s and release down to the bottom.

 

 

Lower Back Exercise 8: Squat Cable Rows

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How to:
Video Demo — Squat Cable Rows

 

  • (1) Stand at a cable station with a rope or handle attached. While holding the cable in front of you, squat down and keep your lower back flat — this is your starting position.
  • (2) Powerfully ascend, extend your back up, and row the cable into the lower part of your abs. Hold the squeeze for 1s.
  • (3) Slowly lower your torso, squat back down, and repeat.
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Bryan DiSanto

Bryan DiSanto

Founder & Editor-in-Chief at Lean It UP
ELLO ELLO I'm Bryan DiSanto. I'm the Founder & Editor-in-Chief of Lean It UP, a CPT/CSN/Fitness Coach, Chef trained at Le Cordon Bleu – Paris, NYU graduate, ex-fat kid, and all-around fitness junkie.

I also contribute to Men's Health Magazine.

When I'm not working on my abs (or somebody else’s), whipping up avocado roses and avocado toast, or running a Tough Mudder, I'm probably yelling at a Carolina Panthers game somewhere.

Come be friends with me on Snapchat (BRYDISANTO).
Bryan DiSanto

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  • Smekja

    And what about bridge?

  • equa yona

    Thanks, I learned a couple of new moves. Now all I have to do is use them.

  • Claudia

    Can you or someone include the target areas for each exercise just like you’ve done in the past with other exercise lists? Thank you!!