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    Back Extension: Prone, Combo, Wide Grip Row, Thumbs In, External Rotation and Military Press, Rack, Dumbbell


    Exercise Name: Back Extension: Prone, Combo, Wide Grip Row, Thumbs In, External Rotation and Military Press, Rack, Dumbbell


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    Primary Muscles:
    BICEPS
    LOW BACK
    ROTATOR CUFF
    SHOULDER (ALL)
    SHOULDER-OVERALL
    UPPER 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 Dumbbell in each hand with the thumbs facing in. Lower the upper body and touch the ground with both hands.

    Progress
    : Lift the upper body upward until the body is level while pulling the elbows back in line with the body at shoulder level (Wide Row). Squeeze the shoulder blades together at the end range and stick out the chest. Rotate the upper arms backward until in line with the upper body (External Rotation). Press the Dumbbells upward and lock out the elbows (Military Press). Contract the gluteals at the end range. Return to the starting position and repeat.

    Tips
    : Shoulder, 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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