đź’Ş The 8 Best Lower Back Exercises for Mass

March 03, 2023

When you read this (how meta!), it'll be game time at the Arnold Sports Festival. Bodybuilding, strongman, sports-ket-ball: It's truly everything you could want in athletics under one roof. And we know how to keep up with the action!

Before we start, today's Ripped Report is presented by SkinnyFit. Click here to find out how SkinnyFit's line of dietary supplements can help you hit your fitness goals.

Want a Christmas tree back? Prioritizing lower back development is left out of far too many hypertrophy programs. But fear not, because we've got the eight best exercises for building that trunk!

Bodybuilding legend Flex Wheeler gives his predictions for the 2023 Arnold Classic, and we ALSO break down how to follow along with the action.

And remember: You can to take advantage of BarBend's free Arm-Growing Guide. All you need to do is refer one friend to The Ripped Report to receive your PDF download! Scroll down to the bottom of today's newsletter for more information.

TRAINING

Train for a Fuller, Stronger Back

Image: Improvisor / Shutterstock

They (yep, THEM) say bodybuilding shows are won from the back. Big arms and blown-up pecs are all well and good, but nobody is skipping chest or arm day in the weight room. On the other hand, the muscles you can’t see in the mirror are often the ones that really elevate your physique. This is as true for the traps as it is for the lower back.

If you want a festive lower back — in bodybuilding, a shredded set of spinal erectors vaguely resemble the shape of a Christmas tree — you need to train that part of your posterior chain with as much attention and effort as you give to any other muscle. And we know exactly which exercises you need to get there.

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ARNOLD PREDICTIONS

Flex Gives His Picks

Image: @officialflexwheeler on Instagram

In case you've been living under a really heavy rock, the roster for the Men's Open division at the 2023 Arnold Classic Bodybuilding Show is STACKED:

  • William Bonac

  • Shaun Clarida

  • Samson Dauda

  • Kamal Elgargni

  • Mamdouh “Big Ramy” Elssbiay

  • Patrick Moore

  • Chinedu Andrew Obiekea “Andrew Jacked”

  • Justin Rodriguez

  • Akim Williams

  • Nick Walker

Earlier in the week, Bob Cicherillo was joined by bodybuilding legend Flex Wheeler, Bikini bodybuilder Camile Periat, and Figure bodybuilder Wendy Fortino on OlympiaTV to discuss their predictions for the 2023 Arnold Classic. Check out who they think will walk away with the title in the article below.

BODYBUILDING

"The Gift" Raises Some Eyebrows

Image: @PhilHeath on Instagram

Phil Heath hasn't competed on the stage since his third-place finish at the 2020 Mr. Olympia. But despite the extended hiatus from the sport, the seven-time Olympia champ hasn’t officially retired, either. Even as he stays active in other endeavors at age 43, the door for a potential comeback remains open.

Recently, Heath posted a video to his Instagram where he walks through a few biceps and shoulder movements in front of a dumbbell rack at an undisclosed gym. A combination of the icon’s jacked look and a heartfelt reflection about a positive mental attitude while overcoming adversity could paint the picture of someone planning to don their posing trunks again.

“One of the things which I had to fight throughout my life was my own reflection in the mirror,” Heath wrote in the post. “I wasn’t staring into the mirrors in admiration of my hard work, but the work which is left to be done. Not just in my muscles but more importantly in my mind and spirit.”

It’s not clear what Heath is referring to precisely when he mentions his “fight,” but those are an intriguing choice of words.

THE DROPSET

How to Watch the Action in Columbus

Image: @nick_walker39