How to train my lower back to catch up with my workouts?

Question

Every time I preform dumbell/barbell rows, I find that my lower back gives in much quicker than my lats would. This really puts down the efficiency of my workout. What kind of exercises would you recommend for me to quickly build up the strength of my lower back, so that I can do rows for much longer?

- If that is normal, BTW, please let me know.

Answer 1

Stiff-Legged Barbell Deadlift

Bend at your waist with your head up, back straight and knees nearly locked. Hold bar with hands about 16 inches apart. Straighten up while holding the bar at arm's length. Lower back down to the floor but do not let plates touch. This can be a dangerous exercise if not done correctly or done with weights that are too heavy. Can also be done standing on a bench or box (so that plates don't touch the floor) or with dumbbells.

Hyperextensions With No Hyperextension Bench

Good if you don't have access to a hyperextension bench. You will need a partner to sit on your legs or hold them down. Slide yourself down to the edge of the bench, until your hips hang off the end of the bench. Your entire upper body should be hanging down towards the floor. You will be in the same position as if you were on a hyperextension bench; just the range of motion will be shorter. The height of the flat bench is lower than the height of the hyperextension bench. Cross your arms in front of you, but keep your elbows in close to your body. This method is much harder than the regular hyper but sometimes in order to achieve your goal, obstacles must be overcome.

Answer 2

Dumbbells are in both of your hands, stand still, legs are hip distance apart, bow your upper body to be in line with floor and start moving arms to be in line with your shoulders. First do 20 of these with your arms coming up in front of you, and then 20 of these with your arms on both sides (left and right) at the same time. You can also do this by sitting on a pilates ball and coming down with your chest until it touches your knees. Make sure to keep your back straight. You can also start doing pilates, it firms all of your back muscles.