Exercise Videos - Bodybuilding, Strength Training & Cardio Exercises

Get Your FREE Acount on Workout-X™ Social|Activate Your FREE Account on Workout-X™
Exercise Lab

Back Extension -- Bench

View Instructions | Download MP3

Equipment

  • Back Extension Bench

Muscle Groups

  • Back

Purposes

  • Lower back strength

Similar Exercise

Sets Reps Distance Duration
Tempo Intensity (% of Max) Weight Load Rest Period

Description

  • Adjust the height of the pelvic padding to a position slightly higher than your pelvic ridge.
  • Position your legs so that the padding is placed on your calf muscles.
  • Keep your arms crossed and hands touching your shoulders.
  • Start the exercise by slowly moving the trunk down.
  • Slowly straighten up the trunk until the back displays the normal amount of curve in the lumbar vertebrae.
  • Keep your head up and eyes focused on the floor.
  • Repeat.

ProTip

  • Position your arms at the sides and contract your shoulder blades during the upward movement

Mistakes

  • Hyperextending the spine.