Training your spine is a critical part of growing and carving your back. Whether you are a training fanatic or forming your first training plan, the exercises below will help you meet your fitness goals.
lever back extension
1. Start by adjusting the lever machine to match your height. The pad should be at your hip level when you're standing upright.
2. Stand facing the machine with your feet shoulder-width apart. Position your hips and upper thighs against the pad.
3. Grasp the handles of the machine. Your arms should be fully extended, and your body should be in a straight line from your head to your heels.
4. Bend forward at the waist as far as you can while keeping your back flat. This is your starting position.
5. Slowly lift your torso up by extending your hips until your body is straight again. Ensure you're using your lower back muscles to perform this movement and not relying on your arms to pull yourself up.
6. Hold the top position for a second, then slowly lower your torso back to the starting position.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your head in a neutral position throughout the exercise to avoid straining your neck. Also, ensure your movements are controlled and steady, not jerky or rushed. This exercise should be performed with a weight that allows you to complete your reps with proper form. If you feel any discomfort or pain in your lower back, stop the exercise immediately.
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