Lower Back Lift and Row

Technique

Start laying on the ball face down with arms above your head. Activate your lower back muscles, lift upper body and arms. Hold the position, work the upper back by squeezing shoulder blades together and contract all muscles in upper back as much as possible for three seconds. Release and lower slowly.

Tips

Keep both feet in the ground, imagine your legs feeling heavy. Keep abs tight.

Alternatives

Place your heels up against a wall for more support. Keep arms along sides or straight above the head.

More info

Works mainly muscles in your upper and lower back and around spine.

Video

Caroline Nilsson is your personal trainer showing you how to do Lower Back Lift and Row.

This exercise is 1 of 50 exercises that are included in the app Poworkout Ball & Band.