Foam Roller Rollouts
Use these two exercises as a progression from the ab wheel. The videos don't do them justice. You've got to try them to understand it.
Keep these in a low to moderate rep range, multiple sets of 5-8 reps. Going high rep on them can make the low back kick in. But you've been warned: This will leave even veteran lifters shaking like a leaf on a tree.
related posts
Training for Maximal Size
Moderate weight or moderate sets? Use more reps per set, or use heavier weight, more sets, and fewer reps per set? God almighty, which is the optimal way to train for size?
21 Days to a Bigger Back
Doing a back workout once a week isn't going to cut it. You need to crush it and crush it hard several times a week.
Tip: Squatting Misses This Leg Muscle
Squats rock, but they actually don't give you complete quad development. Here's what gets skipped and what exercise will fix it.
Stealing From the Pros: Back Training
Sure all the pros are roided out to their mutant gills. That doesn't mean we can't still learn some incredibly valuable back-training tips by observing how the big bastards train.