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Bodyweight Only Hyperextension
target muscles: Erector Spinae    type: basic

to raise torso until body is straight. Return and repeat. read more

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(4 user ratings)
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views: 47029

Dumbbell Dead Lift, Stiff Legs
target muscles: Hamstrings,  Erector Spinae    type: basic

lower torso. Keep back straight. Move dumbells toward toetips. Knees may flex slightly. Return, optionally extend knees. Flex shoulders in upper position. Repeat. read more

rated:  
(1 user rating)
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views: 44098

Lever Back Extension, Seated
target muscles: Erector Spinae    type: basic

Bend hips to lean forward. Keep back straight. Return until back is slightly arched. Repeat. read more

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(5 user ratings)
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views: 25091

Mat Plank
target muscles: Erector Spinae    type: auxiliary

off floor hips unti body is slightly bent. Keep legs straight. Maintain position as long as possible. read more

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(3 user ratings)
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views: 38234

Chair Relaxation, Complete, Bent-forward
target muscles: Erector Spinae    type: auxiliary

and relax every muscle. Free your mind and chill consciously. read more

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(2 user ratings)
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views: 6502

Cable Seated Row, Hip Extension
target muscles: Trapezius, Middle,  Erector Spinae,  Back, General    type: auxiliary

toward waist and keep back straight. Pull shoulder blades back. Return until arms are almost extended while flexing hips to lean forward. Keep back straight. Repeat by extending hips until torso reaches upright position. read more

rated:  
(3 user ratings)
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views: 34400

Barbell Dead Lift
target muscles: Erector Spinae,  Gluteus Maximus    type: basic

and hip, move hip backward down and knees forward until barbell reaches lower knees. Keep back straight and look ahead. Return by extending knees and hips. At top of motion flex shoulders and upper back. Repeat. read more

rated:  
(11 user ratings)
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views
views: 203057

Fitness Ball Hyperextension
target muscles: Erector Spinae    type: auxiliary

until body is completely straight. Return and repeat. read more

rated:  
(2 user ratings)
comments
views
views: 12901

Mat Body Raise, Prone
target muscles: Erector Spinae    type: auxiliary

lift torso, legs and arms. Return and repeat. read more

rated:  
(3 user ratings)
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views
views: 21571

Balance Pad Back Press, Standing, Diagonal
target muscles: Erector Spinae,  Gluteus Maximus    type: auxiliary

lean forward while extending free leg to behind and opposite arm to front. Keep position for a moment. Return and repeat. read more

rated:  
(3 user ratings)
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views: 11991

Balance Pad Back Press, Prone
target muscles: Back, General,  Erector Spinae    type: auxiliary

body by flexing lower back. Hold position for a moment, return and repeat. read more

rated:  
(0 user ratings)
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views
views: 10043

Elastic Band Twist, Standing
target muscles: Obliques,  Erector Spinae    type: basic

and pull Elastic Band up to opposite direction. Follow by twisting torso. Maintain eye contact with hands. Return and repeat. read more

rated:  
(0 user ratings)
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views: 12628

Tube Twist, Standing
target muscles: Erector Spinae,  Obliques    type: basic

and pull Tube up to opposite direction. Follow by twisting torso. Maintain eye contact with hands. Return and repeat. read more

rated:  
(0 user ratings)
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views: 12956

Chair Roll-up
target muscles: Erector Spinae    type: auxiliary

and head forward. Keep lower back upright. Turn hands so that thumbs point inside. Return by pulling shoulders back and raising head to starting position. Flex back and shoulders. Turn thumbs to outside. Repeat read more

rated:  
(0 user ratings)
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views: 6855

Aero Step Back Press, Prone
target muscles: Erector Spinae,  Back, General    type: auxiliary

body by flexing lower back. Hold position for a moment, return and repeat. read more

rated:  
(0 user ratings)
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views
views: 10037

Mat Back Press, Prone
target muscles: Erector Spinae,  Back, General    type: auxiliary

by flexing lower back. Hold position for a moment, return and repeat. read more

rated:  
(2 user ratings)
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views
views: 23843

Barbell Good Morning Exercise
target muscles: Hamstrings,  Erector Spinae    type: auxiliary

back hips to lower upper body until parallel to floor. Return and repeat. read more

rated:  
(14 user ratings)
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views
views: 232722

No Equipment Standing, Bent-over
target muscles: Erector Spinae    type: static

torso further down. Hold stretch. read more

rated:  
(7 user ratings)
comments
views
views: 109224

Barbell Dead Lift, Stiff Legs
target muscles: Hamstrings,  Erector Spinae    type: basic

lower torso. Keep back straight. Move barbell toward toetips. Slightly flex knees. Return, optionally extend knees. Flex shoulders in upper position. Repeat. read more

rated:  
(14 user ratings)
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views
views: 152399

Barbell Dead Lift, Sumo Style
target muscles: Erector Spinae,  Gluteus Maximus    type: auxiliary

and hip, move hip backward and knees forward until barbell reaches knees. Keep back straight. Return by extending knees and hips. Flex shoulders at top of motion. Repeat. read more

rated:  
(1 user rating)
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views
views: 20876

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