Best Advanced Lower Back Workouts With Barbells

The Stiff-Legged Barbell Good Morning exercise targets the hamstrings and lower back. It uses a barbell for added resistance and helps maintain a straight back while hinging at the hips.

How to do it

1. Set the barbell at shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and engage your core.
3. Stand under the bar, placing it on the back of your neck, then step back with feet shoulder-width apart.
4. Keep your heels down and hinge your hips backward, allowing just a slight bend in your knees.
5. Maintain a straight spine, bend forward until your torso is at a 45-degree angle, then return to standing.

Rack Pulls are a simpler version of the Deadlift, where you lift a barbell from a higher position on a rack. This exercise is ideal for beginners or those with mobility issues, as it helps focus on the upper part of the lift.

How to do it

1. Set the barbell on a low safety bar in a power rack.
2. Stand with your feet shoulder-width apart.
3. Bend your hips and knees slightly, then grip the barbell with hands shoulder-width apart or wider.
4. Brace your core, keep your back straight, and engage your back muscles.
5. Lift the bar by straightening your hips and knees until you stand up straight.