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Primary Muscle

Erector Spinae

Secondary Muscle

Dorsal Raise - Hard

Lie down on your front with your arms out above your head. Keep your head facing the floor throughout the exercise.

Now raise your shoulders and chest off the floor as high as you can get them only using your lower back muscles.

Do keep your head facing down throughout the exercise Do breath out on the way up and in on the way down Do keep the movement slow and controlled	Don't arch your head up on the upward movement Don't hold your breath Don't aid the movement with your arms Don't rush the exercise

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