The lower back extensions are going to help strengthen your lower back. You will feel the complete isolation in your lower back when you are done working out. This exercise is also great for your glutes and hamstring muscles. This is why they are one of the best exercises for your lower back.
When doing the lower back extensions, you will need a hyperextension bench. Lay the upper part of your body face down on the bench while slightly bending at the waist. Now place your ankles right under the footpads. Make sure your feet are flat on the pads. You want to be able to bend freely at the waist while your thighs are resting comfortably on the wide pad. There is a possibility the machine will need to be adjusted so you are positioned correctly on it.
Lift your upper torso up so it is straight and cross your arms across your upper chest. The palms of your hands will be resting on your upper arms. If you would like a little more resistance place a weight plate under your crossed arms and hold it in place. Do not grab the heaviest weight you find. A light weight of 20-25 pounds will do the job just fine. You are now in the starting position for the lower back extensions.
Inhale and start slowly bending at the waist and going forward. The object is to keep your back flat and not letting the back round. If you feel your back rounding then you have gone too far down and you need to lift back up some. Since your feet are locked in place and you are bending forward there will be some tucking on the hamstrings. Hold the position for a few seconds and let the muscles be stretched.
Start inhaling and lifting your body back up into the starting position. Do not lift to far up. You want your back to stay straight and not arched in. If you start swinging your torso around then you are running a high risk of hurting your back.
Once you do not feel like you are getting the resistance you are looking for anymore then you could do the good morning exercise.
This exercise also concentrates on your lower back, but it’s done with a barbell instead of using a hyperextension bench. During the workout you will be standing. You will have a barbell with weights across your back as you bend forward and come back up. This exercise has the same objectives of keeping your back straight at all times. It will also give your glutes and hamstrings an excellent workout. Your will need someone to spot you when you are doing the good morning exercise.
You have got your muscles in your shoulders, traps and back stretched completely out and they are feeling like they are on fire. Remember if your muscles are burning then you are burning the fat. Get ready to push your muscles even farther with the one arm dumbbell rows. This will work another area of your back.