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    Back Extension: Prone, Combo, Hammer Curl, Rack, Dumbbell


    Exercise Name: Back Extension: Prone, Combo, Hammer Curl, Rack, Dumbbell


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    Primary Muscles:
    BICEPS
    FOREARMS
    LOW BACK

    Technical Difficulty:
    2 ALARM FIRE: INTERMEDIATE INTENSITY

    Equipment:
    BACK EXTENSION RACK
    DUMBBELLS

    Training Benefit:
    STRENGTH


    Starting Position: Adjust the stand until the top of the pad rests at the waist. Contract/brace the abdominals as if receiving a punch to the midsection and hold. Hold a Medicine Ball with both hands with the thumbs facing up towards the ceiling. Lower the upper body and touch the ground with both hands.

    Progress
    : Lift the upper body upward until the body is level while curling the Dumbbells up until the forearms touch the biceps (Hammer Curl). Contract the gluteals at the end range. Return to the starting position and repeat.

    Tips
    : Low Back Precautions. Focus on using the lower back musculature. Imagine a string (attached to the shoulders) is pulling the upper body up.

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