💪 15 Best Exercises for a Stronger Lower Back

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Welcome to The Ripped Report! Here’s what we’ve got for you: 

• 15 exercises to prevent lower back pain

• Best exercises for a fuller chest

• 3 movements to increase your delt size

WORKOUT

We’ve Got Your Back 

With the rise of desk jobs and increasingly sedentary lifestyles, lower back pain has become a common issue. Not only is it unpleasant to deal with, but it can also hinder your lifting performance.

Many exercises, particularly those that rely on a strong hip hinge — like rows and deadlifts — require a robust lower back to execute effectively. To help combat this, we’ve curated a list of 15 exercises designed to strengthen your lower back, relieve pain, and prevent future lumbar issues.

This list includes eight strength-focused movements, such as back extensions and kettlebell swings, aimed at building lower back resilience. The remaining seven exercises, like bird dogs and the cat-cow stretch, focus on gentle pain relief and mobility improvement. Below, you’ll find detailed instructions for each exercise, including recommended sets, reps, and sample workouts tailored to your specific goals. 

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TRAINING TIPS 

Don’t Be a Bench Warmer 

Though genetics contribute to your chest shape, evolving hypertrophy science and real-world gains often trump perceived biological limitations. So, what does it actually take to build balloon-like pecs? 

For muscle-building purposes, the chest is typically trained in three sections:

• Upper (clavicular head)

• Middle (sternocostal head)

• Lower (abdominal head)

Exercises should be angled according to each head’s fiber direction for optimal development. Upper pecs are a common weak point, but the “upper shelf” aesthetic is crucial to chest roundness, meaning you’ll want to include one move that targets the area every workout.

That’s a lot to take in, right? Well, we’ve simplified it with these five moves to build a rounder chest.

TRAINING 

3 Delt Destroyers

Want to instantly elevate your physique? Focus on building your delts. Strong, well-developed deltoids can broaden your frame and create the coveted V-taper look that’s a hallmark of bodybuilding. Beyond aesthetics, strong delts enhance overall performance, improving pressing power and stability. 

While compound movements like the bench press do activate the delts, they primarily target the front deltoid. To achieve well-rounded development and avoid imbalances, it’s crucial to isolate all three deltoid heads — front, medial, and rear. Neglecting this balance not only increases your risk of injury but also limits your progress.

Read on to discover three effective delt-focused exercises, how to incorporate them into your routine, and how to build shoulders that command attention!

THE DROP SET

• This weekend’s 2025 Dubai Pro bodybuilding competition features four men’s divisions, including Men’s Open and Classic Physique. Check out our picks to win in Dubai and earn an Olympia qualification.

• What does it take to become a Bikini Olympia champ? Find out how the reigning 2024 Bikini Olympia champ, Lauralie Chapados, is dieting to prep for the 2025 Olympia. 

• A strong mind-muscle connection enhances muscle activation. This is the simple exercise seven-time Mr. Olympia Phil Health is doing to boost the mind-muscle connection. 

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