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Seated Back Extension – Exercise Guide

Seated Back Extension (Lower Back) - Exercise Guide Muscles worked: Lower Back Equipment needed: Back Extension Machine Instructions 1. Adjust the machine so that you're sitting in an upright position...

Inverted Row – Exercise Guide

Inverted Row (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: None Instructions 1. Position a bar in a squat rack at waist height. You could also use...

Alternating Kettlebell Row – Exercise Guide

Alternating Kettlebell Row (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Kettlebells Instructions 1. Stand with an upright torso holding a kettlebell in each hand extended at...

Kettlebell Swing – Exercise Guide

Kettlebell Swing (Lower Back/Glutes/Core) - Exercise Guide Muscles worked: Lower Back and Glutes Equipment needed: Kettlebell Instructions 1. Stand with a wider than shoulder-width stance and place one kettlebell between...

Middle Back Shrug – Exercise Guide

Middle Back Shrug (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Dumbbells Instructions 1. Lie down with your chest placed on an incline bench angled at 45...

Dumbbell Row – Exercise Guide

Dumbbell Row (Back) - Exercise Guide Muscles worked: Back Equipment needed: Dumbbells Instructions 1. Stand with an upright torso with a dumbbell in each hand extended at arm's length. 2. Bend...

Sumo Deadlift – Exercise Guide

Sumo Deadlift (Lower Back/Core) - Exercise Guide Muscles worked: Lower Back Equipment needed: Barbell Instructions 1. Approach a loaded bar lying on the floor. Take a very wide stance so...

Deadlift – Exercise Guide

Deadlift (Lower Back/Core) - Exercise Guide Muscles worked: Lower Back Equipment needed: Barbell Instructions 1. Approach a barbell and stand with a shoulder-width stance so that the bar is centered...

Seated Cable Rows – Exercise Guide

Seated Cable Rows (Middle Back) - Exercise Guide Muscles worked: Middle Back Equipment needed: Low Pulley Row Machine Instructions 1. Sit down on the low pulley row machine and grab...