Best Lower Back Workouts With Garage Gym To Build Muscle Mass

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Garage gyms offer versatile and accessible equipment suitable for targeting various muscle groups effectively, including Barbells, Dumbbells, Benches, and more.

Workouts tailored for building muscle mass combine compound and isolation movements, focusing on exercises performed with lower weights and higher repetitions, promoting hypertrophy.

The back muscles, located in the upper rear torso, are engaged in pulling and some shoulder movements, utilizing exercises such as rows and pull-ups.

Targeting the lower back, situated in the lower posterior torso and a key component of the core, involves incorporating exercises like back extensions, crucial for promoting growth and building size in this area.

The 6 Best Lower Back Exercises with Garage Gym to Build Muscle Mass

Ranked By

Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

  • 1. Stiff-Legged Barbell Good Morning

    SETS LOGGED
    1,887,732
    Lower Back Strength
    95 mScore
    Lower Back
    Photo of Barbells
    Barbells
    Photo of Squat Rack
    Squat Rack

    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

    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.

    Sets, Reps, Weight
    1
    8reps
    40lbs
    2
    8reps
    40lbs
    3
    8reps
    40lbs
    Full Video & Instructions

  • 2. Dumbbell Superman

    SETS LOGGED
    385,740
    Lower Back Strength
    75 mScore
    Lower Back
    Photo of Dumbbells
    Dumbbells

    The Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.

    How to do it

    The Dumbbell Superman exercise strengthens your back, glutes, and hamstrings using dumbbells for added resistance. This variation is effective for building strength in your lower back and improving overall stability.

    Sets, Reps, Weight
    1
    8reps
    7.5lbs
    2
    8reps
    7.5lbs
    3
    8reps
    7.5lbs
    Full Video & Instructions

  • 3. Stability Ball Back Extension

    SETS LOGGED
    266,902
    Lower Back Strength
    85 mScore
    Lower Back
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball

    The Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.

    How to do it

    The Stability Ball Back Extension strengthens your lower back and core using a stability ball for an added challenge. This exercise helps improve overall stability and posture.

    Sets, Reps, Weight
    1
    7reps
    2
    7reps
    3
    7reps
    4
    7reps
    Full Video & Instructions

  • 4. Rack Pulls

    SETS LOGGED
    642,470
    Lower Back Strength
    91 mScore
    Lower Back
    Photo of Barbells
    Barbells
    Photo of Squat Rack
    Squat Rack

    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

    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.

    Sets, Reps, Weight
    1
    8reps
    75lbs
    2
    8reps
    75lbs
    3
    8reps
    75lbs
    Full Video & Instructions

  • 5. Stability Ball Hyperextension

    SETS LOGGED
    553,713
    Lower Back Strength
    56 mScore
    Lower Back
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball

    The Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.

    How to do it

    The Stability Ball Hyperextension strengthens your lower back and improves core stability. Using a stability ball makes the exercise more challenging and helps engage your back muscles effectively.

    Sets, Reps, Weight
    1
    8reps
    2
    8reps
    3
    8reps
    4
    8reps
    Full Video & Instructions

  • 6. Weighted Ball Hyperextension

    SETS LOGGED
    408,048
    Lower Back Strength
    87 mScore
    Lower Back
    Photo of Stability (Swiss) Ball
    Stability (Swiss) Ball

    Weighted Ball Hyperextension is a challenging exercise that works the lower back and core muscles by using a stability ball. It increases strength and endurance by adding resistance beyond regular hyperextensions.

    How to do it

    Weighted Ball Hyperextension is a challenging exercise that works the lower back and core muscles by using a stability ball. It increases strength and endurance by adding resistance beyond regular hyperextensions.

    Sets, Reps, Weight
    1
    8reps
    15lbs
    2
    8reps
    15lbs
    3
    8reps
    15lbs
    Full Video & Instructions

Alternative Workouts

Alternative Workouts with Garage Gym to Build Muscle Mass

Alternative Lower Back Workouts with Garage Gym

Alternative Lower Back Workouts to Build Muscle Mass