1 Arm Dorsal Raise

A good exercise for developing strength in the lower back.

Keep your feet on the floor when doing this exercise to avoid excessive pressure on the lower back.

Place your hands under your forehead, palms facing down, with your elbows out wide to your sides.

Keeping one elbow on the floor, smoothly raise your upper body and one elbow off the floor, aiming to raise the lifted elbow 10 – 14 inches off the floor.

Focus on using the muscles of your lower back to initiate the lift, then those of your oblique's to aid the rotational movement.

Hold in the upper phase for 2 – 3 seconds prior to slowly returning back down to repeat again for desired reps.