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Lower Back

Superman Form

  • Lie face down on the floor with arms extended in front of you and legs straight.
  • Lift your arms, chest, and legs off the ground simultaneously.
  • Squeeze your glutes and lower back muscles as you lift.
  • Hold the elevated position briefly, focusing on lengthening your body.
  • Lower your arms, chest, and legs back to the starting position.

Dumbbell Superman Form

  • Lie face down on a bench, holding a dumbbell in each hand, arms fully extended towards the floor.
  • Engage your back muscles as you lift both arms and legs simultaneously.
  • Squeeze your shoulder blades together at the top of the movement.
  • Ensure a controlled descent, lowering arms and legs back to the starting position.

Machine Back Extension

  • Stand with feet shoulder-width apart in front of a cable machine, bar attached at a low setting.
  • Use an overhand grip, hands slightly wider than shoulder-width.
  • Lift shoulders towards ears by shrugging, keeping arms extended and back straight.
  • Squeeze shoulder blades at the top, then lower the weight in a controlled manner.

Dumbbell Shrug

  • Stand with feet shoulder-width apart, holding a dumbbell in each hand, palms facing the body.
  • Lift shoulders toward ears in a controlled manner, keeping back straight and chest up.
  • Squeeze shoulder blades together at the top of the movement.
  • Lower dumbbells back down, fully extending shoulders with a slight bend in the elbows.

One Arm Dumbbell Upright Row

  • Stand with feet shoulder-width apart, holding a dumbbell in one hand, palm facing the body.
  • Lift the dumbbell toward your shoulder, leading with your elbow, keeping it higher than your hand.
  • Squeeze shoulder muscles at the top of the movement.
  • Lower the dumbbell back down in a controlled manner, maintaining good posture.

Seated Dumbbell Shrug

  • Sitting on a bench provides stability, reducing body momentum and ensuring focused muscle engagement.
  • Targets the upper traps effectively by minimizing involvement of other muscle groups.
  • The seated position allows for controlled movements, enhancing muscle activation and reducing injury risk.
  • Maintains good posture with a straight back, shoulders back, and chest up, promoting proper form.

Machine Reverse Fly

  • Sit facing the machine on the reverse fly station, adjusting the seat height to align with your chest.
  • Grab the handles with a pronated grip (palms facing each other) and keep a slight bend in your elbows.
  • Pull the handles apart and backward in a reverse fly motion, squeezing your shoulder blades together.
  • Slowly return to the starting position, feeling a stretch in your rear deltoids and upper back. Perform machine reverse fly exercises with controlled movements to target and strengthen the muscles of the upper back and rear delts effectively. Adjust the weight according to your fitness level while maintaining proper form.