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    Muscles worked: Lower back

    Instructions:
    Sit in the machine and be sure the seat is adjusted so your legs are slightly bent. Press your back firmly against the back pad. Rest your hands on the tops of your knees. Concentrating on your lower back, lean back as far as the machine will let you go and pause there for one second. Slowly lean forward and lower the weight just before they touch and repeat for the number of reps assigned.
    Note Don't push your arms at all throughout the entire movement. Use only your lower back muscles. Don't over fatigue your lower back muscles. You will fid they get fatigued very quickly.
    Dont's:
    Don't pull most of the weight with your arms. This robs your back muscles of the proper amount of stress they need to achieve a good workout. Don't jerk the weight. Use a slow controlled movement throughout the entire exercise.


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