Ranking

Best lower back exercises

Exercises where lower back is a main mover, best muscle growth rating first, with more weight on ratings several sources agree on. Growth per unit of fatigue and injury risk are shown when rated.

  1. 145-degree back extension, start position45-degree back extensionHingeHyperextension bench
    Growth
    4.3 3 sources
    Injury risk
    2.0 2 sources
  2. 2Barbell deadlift, start positionBarbell deadliftHingeBarbell
    Growth
    3.0 5 sources
    Worth the fatigue
    2.0 2 sources
    Injury risk
    3.5 2 sources
  3. 3Machine back extension, start positionMachine back extensionHingeBack extension machine
    Growth
    2.0 1 source
  4. 4Barbell rack pull, start positionBarbell rack pullHingeBarbell
    Growth
    2.3 3 sources
    Injury risk
    2.0 1 source
  5. 5Superman, start positionSupermanHip extensionNo equipment
    Growth
    1.0 1 source
    Injury risk
    4.0 1 source

Not rated yet