17 Free Weight Lower Back ( Erector Spinae ) Exercises and Techniques for Muscle Mass and Tone
Please read our guidelines section before attempting any of our free weight lower back exercises. Click on photos to access the descriptions.
Check out our complete guide free weight lower back workouts | Check out our complete smith machine lower back exercise guide
You can find some very useful information about the erector spinae muscle here. Guide to the erector spinae muscles.
Free Weight Barbell Lower Back Exercises | Free Weight Dumbbell Lower Back Exercises | Other Free Weight Lower Back Exercises
Barbell Free Weight Lower Back Exercises.
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Barbell Dead Lift - The strongest free weight lower back their is for building overall muscle mass, size and strength of the lower back muscles and legs. This exercise uses a barbell and a suitable amount of weight. Read more about the barbell dead lift |
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Barbell Straight Leg Dead Lift - Another strong free weight lower back exercises for building overall muscle mass, size and strength of the erector spinae muscle and hamstrings using a barbell and a suitable amount of weight. Read more about the barbell straight leg dead lift |
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Bench Straight Leg Barbell Dead Lift - This exercise is a more advanced version of the previous as it provides more room to stretch the hamstrings and will also increase muscle strength to the erector spinae muscles. Read more about the bench straight leg barbell dead lift |
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Fitness Ball Bent Over Barbell Pulls - The first of our fitness ball lower back exercises for focusing on building muscle mass and strength to the lower back muscles. This exercise will also increase balance. Read more about the fitness ball bent over barbell pulls |
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Seated High Bent Over Pulls - This exercise focuses purely on the lower back muscles using a weight bench and a barbell for building overall muscle mass, strength and size of the erector spinae muscles. Read more about the seated high bent over pulls |
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Standing High Bent Over Pulls - This free standing exercises focuses on building overall muscle mass, size and strength to the lower back muscles using only a barbell and a suitable amount of weight. Read more about the standing high bent over pulls |
Dumbbell Free Weight Lower Back Exercises. - Back to top
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Bench Straight Leg Dumbbell Dead Lift - This exercise uses two dumbbells and a weight bench and is designed to increase overall muscle tone and shape to the lower back muscles and hamstrings. Read more about the bench straight leg dumbbell dead lift |
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Dumbbell Dead Lift - This exercise emulates the more powerful barbell dead lift using two dumbbells and the same movement, good practice before trying the real thing. This exercise increases muscle tone and shape of the legs as well. Read more about the dumbbell dead lift |
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Dumbbell Straight Leg Dead Lift - This free standing exercise uses two dumbbells for building overall muscle tone and shape of the lower back muscles and hamstrings. Good exercise for beginners. Read more about the dumbbell straight leg dead lift |
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Fitness Ball Bent Over Dumbbell Pulls - Another lower back fitness ball exercises using two dumbbells for building overall muscle tone and shape to the erector spinae muscles. This exercise will also increase balance. Read more about the fitness ball bent over dumbbell pulls |
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Seated Dumbbell Bent Over Pulls - This exercise provides a more supported position using two dumbbells to increase overall muscle tone, shape and definition of the erector spinae muscles. Read more about the seated dumbbell bent over pulls |
Other Free Weight Lower Back Exercises. - Back to top
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Bench Straight Leg Weighted Dead Lift - A simple yet strong exercise using only a plate weight and a weight bench for building overall muscle tone, shape and definition of the lower back and hamstring muscles. Read more about the bench straight leg weighted dead lift |
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Fitness Ball Behind Weighted Bent Over's - Another of our fitness ball lower back exercises designed for building muscle tone, shape and strength to the lower back muscles. This exercise will also increase balance. Read more about the fitness ball behind weighted bent over's |
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Seated Weighted Bent Over Pulls - A simple controlled and isolated exercise for building overall muscle tone and shape to the erector spinae muscles using only and plate weight and a weight bench. Read more about the seated weighted bent over pulls |
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Standing Weighted Bent Over Pulls - A strong free standing exercise using a single plate weight for building overall muscle tone, shape and definition of the lower back muscles. This exercise will also effect the hamstrings. Read more about the standing weighted bent over pulls |
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Weighted Dead Lift - Another easy equivalent to a barbell dead lift using only a plate weight. Good practice for preparing for the real thing. An ideal exercise for beginners. Read more about the weighted dead lift |
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Weighted Straight Leg Dead Lift - Our final free weight lower back exercises uses a single plate weight and is deigned to increase overall muscle tone, shape and strength of both the lower back muscles and hamstrings. Read more about the weighted straight leg dead lift |
Barbell Dead Lift
Barbell Straight Leg Dead Lift
Bench Straight Leg Barbell Dead Lift
Bench Straight Leg Dumbbell Dead Lift
Bench Straight Leg Weighted Dead Lift
Dumbbell Dead Lift
Dumbbell Straight Leg Dead Lift
Fitness Ball Behind Weighted Bent Over's
Fitness Ball Bent Over Barbell Pulls
Fitness Ball Bent Over Dumbbell Pulls
Seated Dumbbell Bent Over Pulls
Seated High Bent Over Pulls
Seated Weighted Bent Over Pulls
Standing High Bent Over Pulls
Standing Weighted Bent Over Pulls
Weighted Dead Lift
Weighted Straight Leg Dead Lift
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