Rafay2003/FITNESS-RAG huggingface dataset:
Question: What is Partner bench back extension for lower back?
Answer: The partner bench back extension is a clever way to target the glutes and spinal erector muscles. There are machines and angled benches that allow this exercise to be performed solo, but, lacking those, all you need is a bench and a workout partner. It is usually performed for high reps as a burnout or accessory movement for lower-body training.
Question: What is Rack Pull - Gethin Variation for lower back?
Answer: The rack pull is a variation of the deadlift performed from an elevated height, either using boxes, safety pins, or the safeties in a squat rack. It targets all the same muscles as the deadlift, including the glutes, hamstrings, upper back, lower back, and grip. It can e used to strengthen deadlift lockout, but also as a deadlift alternative for people who can’t deadlift from the floor without pain.
Question: What is Hex Bar Deadlift - Gethin Variation for lower back?
Answer: The hex bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter’s center of gravity, rather than placing it in front of their body. The trap bar deadlift can be trained in traditional strength and muscle-focused rep range, or for higher reps. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstring, lower back, lats, upper back, and grip.
Question: What is ACFT Low-handle trap bar deadlift for lower back?
Answer: The low-handle trap bar deadlift is a variety of deadlift performed in a hexagonal barbell also known as a trap bar. This specific exercise is part of the new Army Combat Fitness Test or ACFT. The bar is held with a parallel (palms in) grip outside of the legs. It is biomechanically different from a barbell deadlift in that it lines up with a lifter's center of gravity, rather than placing the weight in front of their body. It activates all of the same muscle groups as conventional or sumo deadlifts, including the glutes, quads, hamstrings, lower back, lats, upper back, and grip.
Question: What is Neutral-grip lat pull-down for lower back?
Answer: The neutral-grip lat pull-down is a variation on the lat pull-down that uses a handle with a neutral (palms facing in) grip. This arrangement helps to build lat width and target the upper lats. This movement is usually performed for moderate to high reps, such as 8-12 per set or higher, as part of an upper-body or back-focused workout.
Question: What is Seated cable deadlift for lower back?
Answer: The seated cable deadlift is a version of the deadlift or hip hinge movement that is performed on a seated cable row machine. Similar to a stiff-legged deadlift or 45-degree back extension, it targets the muscles of the lower back, as well as the glutes and upper back to a lesser degree. It is usually utilized in higher rep ranges, at least 8-12 reps per set, on a back-focused muscle-building day, or as a deadlift accessory lift to strengthen the lower back.
Question: What is Cable stiff-legged deadlift for lower back?
Answer: The cable stiff-legged deadlift is a lower-body exercise that mainly targets the hamstrings, while also benefiting the glutes using a proper hip-hinging motion.
Question: What is Single-leg cable stiff-legged deadlift for lower back?
Answer: The single-leg cable stiff-legged deadlift is a lower-body exercise that mainly targets the hamstrings, while also benefiting the glutes using a proper hip-hinging motion. Training one leg at a time allows for working out imbalances.
Question: What is Back extension for lower back?
Answer: The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.
Question: What is Superman for lower back?
Answer: The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or for muscle activation or mobility anytime.
Question: What is Child's pose for lower back?
Answer: Child’s pose is a traditional yoga pose that is also popular in fitness and strength training. It targets mobility of the thoracic spine and control of the vertebral column. It can be performed for time or reps as part of a dynamic warm-up or as a mobility or restorative exercise anytime. It can also work as part of a yoga or bodyweight sequence with other poses.
Question: What is Partner Superman with alternating high-five for lower back?
Answer: The partner Superman with alternating high-five is an exercise in which both partners perform isometric holds for reps, high-fiving each other in between. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or as part of a core or back-focused workout or finisher.
Question: What is Yoga plex for lower back?
Answer: The yoga plex is a stretch that combines elements of the downward facing dog yoga pose with the “world’s greatest stretch.” It is most commonly performed as part of a dynamic warm-up, to limber up muscles from head to toe, raise the body’s core temperature, and mobilize the hips, upper back, and shoulders.
Question: What is TBS Back Extension for lower back?
Answer: The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.
Question: What is Lower Back Stretch - Yates Variation for lower back?
Answer: The lying cross-over lower back stretch is a simple bodyweight stretch targeting the lower back, hips, and torso. It involves rotating the legs while lying flat on the back. It is commonly included in dynamic warm-ups, but can also be performed as full-body mobility work anytime.
Question: What is Hyperextension - Gethin Variation for lower back?
Answer: The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.
Question: What is Back Extension - Gethin Variation for lower back?
Answer: The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes. It is often performed on a 45-degree bench with the feet anchored. Unweighted back extensions are often performed for high reps, such as 15-20 reps or more, but the movement can also be performed with added weight in lower rep ranges, such as 8-12 reps per set.
Question: What is Superman- for lower back?
Answer: The Superman is a bodyweight exercise that consists of isometric holds in an extended spine position. It targets the muscles of the posterior chain, including the muscles of the glutes, spinal erectors, and upper back. It can be performed as part of a dynamic warm-up, or for muscle activation or mobility anytime.
Question: What is Weighted back extension for lower back?
Answer: The weighted back extension is an exercise targeting the spinal erectors, as well as the glutes and hamstrings. Back extensions are often done for high reps without weight, but when done with weight, they can be an excellent accessory movement for deadlift strength as well as an overall posterior-chain strength builder. Because your back is the limiting factor, it's still an exercise that is usually done for moderate to high reps, such as 8-12 reps per set or higher. You can weight it with a plate or by holding a dumbbell or other weight in your hands.
Question: What is Exercise ball weighted hyperextension for lower back?
Answer: The exercise ball weighted hyperextension is an exercise that strengthens the lower back. If balance is an issue, have someone hold your feet.
Question: What is Exercise ball rear delt fly for lower back?
Answer: The exercise ball rear delt fly is a dumbbell exercise targeting the rear heads of the shoulders, as well as the muscles of the upper-middle back. Lying prone on an exercise ball offers support to perform the movement. It is generally performed for moderate to high reps as a part of upper body or shoulder training.
Question: What is Lying rear delt Y for lower back?
Answer: The lying rear delt Y works the shoulders, specifically the rear heads, as well as the lower trapezius muscles. At the top of the motion, the arms and torso form a Y—hence the name. Shoulder Y variations are usually performed with light weights as a warm-up or prehab movement for upper-body training, or as a burnout on shoulder day.
Question: What is Partner side plank band row for middle back?
Answer: The partner side plank band row is an abdominal exercise where two partners perform side planks while pulling on the opposite ends of an exercise band. This technique can be done for time or reps in any ab-focused workout.
Question: What is Band-assisted chin-up for middle back?
Answer: The band-assisted chin-up is a variation of the pull-up exercise in which the reps are performed with the palms facing toward the body in an underhand position, with a band looped around the feet or knees. This reduces weight and resistance at the bottom of the rep, while increasing it toward the top. Like other pull-up variations, it builds strength and muscle in the upper back, biceps, and core, but it utilizes the biceps slightly more than overhand band-assisted pull-ups.
Question: What is Band bent-over row for middle back?
Answer: The band bent-over row is an exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. Bands provide dynamic resistance and can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.
Question: What is Heavy band bent-over row for middle back?
Answer: The heavy band bent-over row is a variation of the popular barbell exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lats), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.
Question: What is Reverse-grip bent-over row for middle back?
Answer: The reverse-grip bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is thought to target the biceps and lats a bit more directly than overhand barbell rows. Because it can be loaded heavily, it is a popular movement in strength and muscle-focused upper-body workouts.
Question: What is One-Arm Long Bar Row for middle back?
Answer: The single-arm landmine bent-over row is a barbell exercise focused on the muscles of the middle back, such as the lats (latissimus dorsi) and rhomboids. It also targets the biceps and grip. It utilizes a landmine device which anchors one end of the barbell near the ground, but could also be approximated by placing the barbell in the corner of a room.
Question: What is Bent Over Barbell Row for middle back?
Answer: The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts.
Question: What is Pendlay Row for middle back?
Answer: The Pendlay row, named after the well-known strength coach Glenn Pendlay, is a bent-over row variation where each rep starts with the barbell resting on the ground. This eliminates the stretch reflex and forces the lifter to pull with power and a bent-over spine. The Pendlay row can be performed heavy for low reps, but is usually performed for moderate reps, such as 5-8 per set.
Question: What is Barbell seal row for middle back?
Answer: The barbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher.
Question: What is Barbell Deadlift Bent Row Complex for middle back?
Answer: The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you could handle for heavy deadlifts alone, but doubles down on activation in the upper back, lower back, and glutes.
Question: What is TBS Deficit Deadlift for middle back?
Answer: The barbell deficit deadlift is a compound exercise targeting the posterior chain.
Question: What is Bent-Over Barbell Row - Gethin Variation for middle back?
Answer: The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts.
Question: What is Barbell bent-over row for middle back?
Answer: The barbell bent-over row is a compound exercise used to build strength and size in both the lower and upper back. It targets nearly all of the muscles in the back, but particularly the lats, rhomboids, and lower back. It is commonly utilized as an accessory movement for the deadlift in powerlifting, but is also popular in strength and muscle-focused upper-body workouts.
Question: What is Barbell deadlift bent-over row complex for middle back?
Answer: The barbell deadlift bent-over row complex combines two movements to target the posterior chain. It requires using a lighter weight than you could handle for heavy deadlifts alone, but doubles down on activation in the upper back, lower back, and glutes.
Question: What is Kettlebell alternating renegade row for middle back?
Answer: The kettlebell alternating renegade row combines rowing and core training into a single difficult movement. It's popular in time-efficient strength and muscle-building workouts, as well as in circuit-style training.
Question: What is Kettlebell bent-over row to clean for middle back?
Answer: The kettlebell bent-over row to clean is a combination kettlebell exercise that targets many of the muscles of the upper body including the lats (latissimus dorsi), biceps, shoulders, and core. It also strengthens and trains power output of the lower body. It can be done for reps or for time as a strength or muscle-focused complex, or in circuit-style training for conditioning or fat loss.
Question: What is UP Deficit Kettlebell Stiff-Legged Deadlift for middle back?
Answer: The kettlebell deficit deadlift is a more advanced version of the kettlebell deadlift movement that is performed standing on steps or boxes. It can be done to build strength or hip mobility for squats or deadlifts, in high reps or in more traditional strength and muscle-focused rep ranges.
Question: What is Single-arm kettlebell row- for middle back?
Answer: The single-arm kettlebell row is a popular muscle- and strength-building exercise that works the muscles of the back and core simultaneously. It has all the same benefits as a single-arm dumbbell row, but some people find a kettlebell more comfortable to hold during the movement.
Question: What is One-Arm Dumbbell Row for middle back?
Answer: The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion.
Question: What is Incline dumbbell row for middle back?
Answer: The incline dumbbell row is an upper-body exercise targeting the lats (latissimus dorsi) and upper-back muscles, as well as the biceps. Performing it on an incline bench helps target the lower lats in particular. Dumbbell row variations are usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body or back-focused portion of a workout.
Question: What is Man-maker for middle back?
Answer: The man-maker is a sequence of exercises combining a dumbbell front squat, military press, renegade row, and sprawl. Between these movements it challenges muscles across the body, along with the cardiovascular system. It can be performed for rounds or for time as a single full-body exercise or as part of a fat-loss or athleticism-focused workout.
Question: What is Dumbbell bent-over row for middle back?
Answer: The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.
Question: What is Dumbbell pull-over to skullcrusher for middle back?
Answer: The dumbbell pull-over to skullcrusher is a complex that combines two popular exercises into one sequence that works much of the upper body, particularly the chest, triceps, and serratus anterior muscles. Because the pull-over will determine the amount of weight you can use, this movement is usually performed for moderate to high reps, such as 8-12 reps per set or more, as part of the upper-body portion of a workout.
Question: What is Dumbbell Seal Row - Gethin Variation for middle back?
Answer: The dumbbell seal row is a weighted exercise targeting the muscles of the middle back, including the lats (latissimus dorsi) and rhomboids. It can be performed on a special elevated bench, on a bench placed on top of boxes or benches, or on a bench with a slight incline. The higher the bench, the greater the range of motion and stretch at the bottom of the movement. It is usually performed as an assistance movement for back strength and muscle growth, in rep ranges of 8-12 reps per set or higher.
Question: What is Decline dumbbell chest fly for middle back?
Answer: The decline dumbbell chest fly is an upper-body exercise targeting the muscles of the chest, particularly the lower chest. It will require less weight than a decline press, which makes it a great hypertrophy exercise with high reps. Fly variations are usually performed for moderate to high reps, such as 8-12 reps per set or more.
Question: What is TBS Bent-Over Dumbbell Row for middle back?
Answer: The dumbbell bent-over row is a popular exercise to develop and strengthen the muscles of the upper and middle back, like the latissimus (lat), lower trapezius, and rear deltoids. It can work equally well in strength, muscle-building, or circuit-style fat-loss workouts.
Question: What is AM Single Arm Row for middle back?
Answer: The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion.
Question: What is Dumbbell stiff-legged deadlift for middle back?
Answer: The dumbbell stiff-legged deadlift is a dumbbell exercise that targets the hamstrings, glutes, lower and upper back, and core. The difference between a stiff-legged deadlift and a Romanian deadlift is primarily the amount of knee bend. The knees are only slightly bent in a stiff-legged deadlift, while they bend more in a Romanian deadlift. Stiff-legged deadlifts are generally performed for low to moderate reps, such as 8-10 reps per set, with a focus on maximizing the hamstring stretch rather than moving heavy weight. Feel free to wear a weight belt to protect your lower back.
Question: What is Single-arm bench dumbbell row for middle back?
Answer: The single-arm bench dumbbell row is a popular exercise for building the latissimus dorsi, or lat, muscles of the back. The bench is used for support during the rowing motion.
Question: What is Alternating sit-through with crunch for middle back?
Answer: The alternating sit-through with crunch is a full-body movement that starts in a bear crawl position and ends with a leg kicked out to the side. In between reps, you perform a crunch. It is commonly performed for reps or time in bodyweight circuits and animal-style flows, but can also work on its own or as part of a dynamic warm-up or mobility sequence.
Question: What is Seated Cable Rows for middle back?
Answer: The cable seated row is a popular exercise to train the muscles of the upper back, including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids, using a cable stack. It also targets the biceps to a lesser degree. The cable row can work well in a variety of rep-ranges, but is most popular in muscle-building workouts or as an accessory movement for strength workouts.
Question: What is Upside-down pull-up for middle back?
Answer: The upside-down pull-up is an advanced bodyweight exercise that is normally performed on a pair of gymnastic rings. It involves pulling the body toward the ceiling in an inverted position. It targets the same muscles as traditional pull-ups, including the lats (latissimus dorsi), biceps, and core. However, the pulling angle is more akin to a bent-over row or upright row, depending on the angle of your hips.
Question: What is Smith machine inverted row for middle back?
Answer: The Smith machine inverted row is a bodyweight exercise targeting the muscles of the lats (latissimus dorsi) and upper back, using the bar of the Smith machine to hang and pull from. You can change the bar height to customize the difficulty level and desired angle of the row. This variation is usually performed for moderate to high reps, such as 8-12 reps per set or more.
Question: What is Suspended row for middle back?
Answer: The suspended row is a bodyweight pulling exercise that focuses on the muscles of the middle and upper back, as well as the biceps. It can be trained in traditional muscle-building rep ranges or for higher reps. It can also work as part of a dynamic warm-up for a pressing or pulling-focused workout.
Question: What is Single-Arm Bent-Over Rear Delt Raise - Gethin Variation for middle back?
Answer: The single-arm bent-over rear delt fly or rear delt raise is a popular upper-body exercise that targets the muscles on the back of the shoulder joint, specifically the rear head of the deltoid. Since pressing movements build the front and (to a lesser degree) side deltoid heads, this move is often done to promote balanced shoulder development. It is usually performed for high reps, such as 10-15 reps per set or more, as part of a shoulder or upper-body workout.
Question: What is Single-arm cable seated row for middle back?
Answer: The single-arm cable seated row is a version of the cable row movement that trains the muscles of the upper back one side at a time. It targets a wide range of muscles including the lats (latissimus dorsi), traps, rhomboids, and rear deltoids. It also targets the biceps to a lesser degree. The single-arm row can work well in a variety of rep ranges but is most popular in muscle-building workouts or as an accessory movement for strength workouts.