Best lower back exercises with a barbell

Exercises where lower back is a main mover and that need a barbell, EZ bar or trap bar, plus a bench at most. Best muscle growth rating first, with more weight on ratings several sources agree on. The full lower back ranking covers every kind of equipment.

  1. 1Barbell deadlift, start positionBarbell deadliftHingeBarbellVery good; among the better picks for the muscle. Also works glutes, hamstrings, traps, forearms and quads.
    Growth
    4.0 2 sources
    Worth the fatigue
    2.0 2 sources
    Injury risk
    3.7 3 sources
  2. 2Deficit deadlift, start positionDeficit deadliftHingeBarbellVery good; among the better picks for the muscle. Also works glutes, hamstrings, upper back, forearms and quads.
    Growth
    4.0 1 source
  3. 3Good morning, start positionGood morningHingeBarbellVery good; among the better picks for the muscle. Hard in the stretched position. Also works hamstrings and glutes.
    Growth
    4.0 1 source
  4. 4Snatch-grip deficit deadlift, start positionSnatch-grip deficit deadliftHingeBarbellVery good; among the better picks for the muscle. Also works glutes, hamstrings, upper back, traps, forearms and quads.
    Growth
    4.0 1 source
  5. 5Barbell rack pull, start positionBarbell rack pullHingeBarbellBelow average; better options exist for every goal. Also works glutes, traps, forearms and hamstrings.
    Growth
    2.0 1 source
    Injury risk
    2.0 1 source

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