How to pump up back extensors - exercises and techniques

Author: Timko Ilya - master of the whole project and fitness trainer.
2011-12-29

The spinal extensors are responsible for keeping the back straight and not hunched under the weight of the equipment. If you want to squat or deadlift a lot, you absolutely need to train these muscles. Additionally, the spinal extensors are located close to the spine and create a muscular corset around it, preventing the displacement of vertebrae. Therefore, even those who only perform bench presses and use a bridge must also strengthen these muscles.

Let's start with the most important. The primary exercise for the spinal extensors is:

Moreover, its variation is:

Synonyms: Romanian or "deadlift." It loads these muscles even more. The fact is that the greater the bend in your back at the start, the more load it takes on. You should perform it with a weight of a MAXIMUM of 80% of your best result in the classic deadlift. The number of repetitions should not be less than 4-5. At the start, your back should be approximately parallel to the floor. Almost all exercises for these muscles are quite dangerous because the weight directly impacts the spine.

Additionally, as an option for more advanced individuals, you can use this same deadlift but while standing on a small platform. The weight, accordingly, should be even less.

As effective as they are for the back muscles, they are equally dangerous. The maximum weight here is 50% of your best squat result. And no fewer than 6-8 repetitions. Beginners should start by practicing with just the empty barbell.

An interesting feature of all exercises for the spinal extensors is that the work performed by the muscles is static. For the work to be overcome, the back must be rounded and straightened. But since the back remains straight throughout these exercises, there is no overcoming work (for these muscles).

This is the most harmless exercise for the spinal extensors. It can even be performed with a herniated disc, osteochondrosis, and protrusions. When a person hangs upside down, their vertebrae experience no load. On the contrary, they stretch. Those more experienced can perform this exercise with weight. 10-15 kg is sufficient to effectively strengthen your back. When doing hyperextensions, do not bend higher than the level of your legs, especially for individuals with the aforementioned conditions.

I would like to note that in all the above exercises, the glute muscles and the hamstrings also work. In other words, there are no isolated exercises for the spinal extensors.

When planning workouts, it's quite possible to perform all three exercises in one session in the same sequence in which I've described them. Alternatively, you can do the deadlift separately, and the bends and hyperextensions in another workout.

A few more words can be said about the exotic exercise called "good mornings." The essence of it is to stand upright with a barbell in your hands, slowly round your back, and then fully straighten it. It requires rounding, not bending at the waist. However, this is not for beginners. Performing it with a small weight is pointless, and with a large weight, it is very dangerous.

I hope this article has helped you, and you have learned a lot of new things. Good luck!