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Mar 18, 2020 · 1. Prone Back Extension. Your lower back muscles pull your upper body off of the ground in this body weight exercise. HOW TO DO IT: Lie on the ground on your stomach with your legs straight. Raise your head, shoulders, and chest off of the mat. Pause for one second and then lay back down on the mat.
Aug 17, 2011 · Using dumbbells or a loaded barbell, the bent over row is a man-maker of back exercises. Keeping your back flat, almost horizontal to the floor, and abs braced, you will row the weight straight up toward your belly button, driving your elbows back to ensure your biceps don't get more attention than your back muscles.
Take a slight bend in knees as you shift hips back and lower torso until it's parallel to the floor. Bring weights together and turn palms to face forward. Keeping arms straight, lift weights up to shoulder height then lower back down. (Make sure to keep core and glutes engaged the entire time.) Do 15 reps.
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