I think it's called little teapot. Basically you're playing the role of a metronome. Very good for lower back.
What are your favourite back exercises?
Hardmode: No barbell, no machines.
I'm currently learning one arm pullups, using a towel.
It's amazing how it works the upperback. At first I thought it would only make my lats stronger, but no, the case is that it depends a lot on your upper back, so it's freaking amazing.
My back it's the part of my body that I'm the proudest of, so the thing will be like
Towel one-arm oriented pull ups
Bent over rows to my chest
One arm dumbell rows
Shrugs
try it. Your back will burn.
I believe a lot of people are missing essential back muscles.
Performing the various break dance exercises from 41:30 - 56:01 will highlight various back problems that you may have.
Then the fix for these various problems is exercises in this video which establishes some of the essential muscles that a lot of people are missing.
Another exercise that is highly effective at fixing common problems is done by holding dumbbells of increasing weights, and bending forward, then bending back. I could not find a video of the exercise, so I made a small picture instruction set demonstrating how the exercise is performed. This exercise can very quickly build up some of the essential back muscles that a lot of people are missing today.
