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How do you do the Back extension one without a machine?



See here, exercise #3: http://osalrex.110mb.com/HTML/5BX_chart1.html

The variations get harder on higher-numbered charts.

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All you need is an elevated board and something to tie your feet down. Add two tires and you now have a bench pull.

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Lay on your belly and lift shoulders and legs up?

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