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Back Exercises


Updated May 16, 2014

10 of 14

Back Extension
Back Exercises
Paige Waehner
The above exercises featured moves targeting the lats, the largest muscles in the back. The back extension is a more subtle movement targeting the lower back. Many of us work our abs, but neglect to work the lower back, which can lead to muscle weakness and imbalance.
  1. Lie face down on a mat and place the hands on the floor or behind the head (more advanced).
  2. Contract the abs and keep them contracted throughout the exercise.
  3. Squeeze the back to lift the chest a few inches off the floor.
  4. Lower and repeat for 1-3 sets of 10-16 reps total on each arm.


  • Imagine that you're lengthening the torso as you lift the chest up.
  • To add intensity, you can also lift the legs off the floor at the same time.

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