Hyper-extensions (Back Extensions)

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.

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15 Reps, 4 Sets

Cable Deadlifts

The Cable dead lift is a compound strength training exercise that targets the major muscles in the lower back, upper back, glutes, Quads, hamstrings, and gripping muscles of the forearms.

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10-12 Reps, 4 Sets

Barbell Full Squat

The Barbell Full Squat is a compound, full body exercise. This exercise targets your quadriceps. It also works about every other muscle in your lower body, including your glutes, hamstrings, and calves.

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10-12 Reps, 4 Sets

Reverse grip bent over row

Reverse Grip Bent-Over Rows are known as the king of back exercises because you can feel the exercise attacking your muscles efficiently. Reverse grip bent over rows target the middle back in addition to the biceps, the shoulders and the lats.

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10 Reps, 3 Sets

One-arm Long bar row

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.

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10 Reps, 3 Sets