I was shocked at how effective this exercise is for targeting the lower back with near-isolation.
No muscle can ever be worked in isolation (especially something as integrated as the spinal erectors), but this felt like it came close. I actually got a PUMP in my lower back after the very first set.
To do this one, you'll ideally need a decline bench. You could also make do with a Step riser of a similar height, or potentially some stairs (I haven't tested that but it might work).
The position you'll be in is a split squat position...that's where the name comes from. But the movement itself is a back extension.
Start LIGHT with this exercise until you get an idea of how it feels and how it works.
Set your back knee at the BOTTOM of the decline bench and set your front foot forward in the split position.
You can do this while holding the dumbbells or you can choose to get them from the floor, once you're in position (which I find easier with heavier weight).
This position is what sets up the spinal erectors to be the primary movers of the exercise.
The glutes and hamstrings will be involved some but since you're supporting your body on the back knee, it dampens their involvement substantially.
Keeping your core braced, lean forward slowly and under complete control, bringing the dumbbells down by your feet.
Keep the dumbbells within your base of support (i.e. don't let them swing forward past your feet). You can even use your upper back to actively pull to keep them back as you come down. You can see in the picture, my arms are not hanging straight down.
Pause for a moment, then use your spinal erectors to come up back to vertical. Don't bounce or explode out of the bottom. Use a deliberate contraction and movement.
With the legs set and braced as they are, this action primarily happens at the lower back.
Again, start LIGHT with this one until you get the hang of it.
It's similar in concept to a Good Morning but I find it more effective with the weight down low like this. It loads the lower back area safely and under complete control.
You can work up to heavier weights with this one...I'm using a pair of 95 lb dumbbells in the demo here and found it very effective.
I did 5 reps on one leg, then switched and did 5 reps on the other leg (no rest). Then on the next set, switch up which leg you start with. You can also opt to just do one side, rest, then the other side. That will allow you to go heavier.
This one really felt good on my lower back...not too many exercises allow you get that much blood flow into the lower back...enough that you actually get a solid pump from it!
(And as a side note, I did also test it with a band around my back to get direct backwards resistance at the top and I found it didn't work as well as I thought it would. It actually diminished the effectiveness of the exercise by making the glutes come into play and take over more of the loading. Feel free to test that for yourself, though.)
Another great lower back exercise to pair with this one is the Ab Chair Reverse Hyperextension
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