Exercise no. 1

High Row Machine

4 sets of 10 reps

The high row machine is a great workout to work on some of your lower back muscles.

  1. Begin by adding the desired amount of weight to each side of the high row machine.
  2. Sit down at the machine and adjust the padding so it’s right at the top of your knees and will help keep you legs/knees down. Grip both handlebars with your palms facing the ground.
  3. Exhale while pulling the handle bars down as far as your can. You should feel your shoulders moving backwards and you back contracted inwards. Pause for 1-2 seconds before inhaling while bringing the handles almost to the starting position.
  4. Right before you reach your starting position pull the handle bars back down for another rep.
  5. Repeat for the desired amount of reps.
Exercise no. 2

Seated Rows

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Exercise no. 3

Pull Ups

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Exercise no. 4

Bent Over Barbell Rows

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Exercise no. 5

Dumbbell Deadlifts

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Exercise no. 6

Hip Thrusters

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