The Hyper-extension or the back extension is a more subtle movement targeting the lower back as a primary muscle and your hamstrings and gluts as secondary muscle groups. It also gives strength to core muscles as well as increases flexibility.
If you want to achieve the classic V-taper look with a wide back and narrow waist, then T-bar rows is the exercise that can help you. The muscles targeted are middle back, lats, traps, biceps and lower back. It’s a complete compound movement exercise.
The dip is an exercise used in strength training. Narrow (shoulder-width) position primarily train the triceps, the anterior deltoid, the pectoralis muscles and the rhomboid muscles of the back. Wide arm poistions emphasis on the pectoral muscles more than the triceps.
Planks are a balance and core conditioning exercise. It helps you to build strength in your core, upper and lower body. The plank works almost every main muscle and here are a few: deltoids, biceps, triceps, obliques, abs, latissimus dorsi, pectorals major, gluts, quadriceps and hamstrings.
The cable woodchop is a multi-joint exercise that develops strength and power throughout the core and obliques. This exercise also improves hip and shoulder stability and strength. Perform this exercise in a controlled manner.
The crunches exercise is one of the most common abdominal exercises. It primarily works the rectus abdominis muscle and the obliques.
The side jackknife is an isolation exercise that works on your oblique muscles.
The Side Bridge exercise is great to help tighten and shrink the waistline. It works the deep abdominal muscles (oblique) that many abs exercises don’t reach.
The Scissor Kick is a great exercise to work your lower abs. This exercise can be used in a continuum of ab exercises among other ab exercises and not to be performed as a primary exercise.