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  1. #1
    Registered User Cclin1's Avatar
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    Lacking Lower Back

    hey bodybuilding crew need some advice, so i’ve always had a decent upper back but when it comes to lower it looks like nothing is there. the last couple of weeks i’ve incorporated back extensions & dumbell rows & really feeling my lower part of my lat squeeze. is this normal to not have really much down there muscle wise being above 13/14% body fat or do you just get the detail when you’re body fat start getting lower. i’d appreciate all the advice i could have!
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  2. #2
    Registered User Garage Rat's Avatar
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    Do you mean lumbars or low lats or both?
    To develop muscle i would do higher reps 10-20 and work on "feeling"each rep with back raises rather than just going up and down.
    You can add weight holding a plate to make them harder.
    You can do rack pulls the same way and focus on contracting the low back and squeeze each rep.
    If it's low lats standing cable pull ins really contracting hard on the bottom.
    Rowing low to the waist with again a good squeeze will help low lats.
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  3. #3
    Registered User majorintensity's Avatar
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    Originally Posted by Garage Rat View Post
    Do you mean lumbars or low lats or both?
    To develop muscle i would do higher reps 10-20 and work on "feeling"each rep with back raises rather than just going up and down.
    You can add weight holding a plate to make them harder.
    You can do rack pulls the same way and focus on contracting the low back and squeeze each rep.
    If it's low lats standing cable pull ins really contracting hard on the bottom.
    Rowing low to the waist with again a good squeeze will help low lats.
    I agree with this. Rack pulls are definitely the way to go here.
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  4. #4
    Registered User EliKoehn's Avatar
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    How is your deadlift OP? That is probably the single best exercise you could do for your lower back.
    Bench: 315
    Squat: 315
    Deadlift: 475

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  5. #5
    Registered User pondman's Avatar
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    Deadlifts
    Bar rowing
    Rack Pulls
    Pull downs or Pull ups
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