Rounded Back Extension

Perform a back extension but allow your upper back to round slightly at the bottom. Roll back up one vertebra at a time.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lower back

glutes (max)

What you need and how to position yourself before starting.

bench

Bilateral

Lying

reps

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Find a back extension bench and adjust it to fit your height.
- Position yourself on the bench with your hips against the pad and your feet secured under the foot pads.
Step 2Position Your Body
- Lie face down on the bench, ensuring your body is straight and your hips are at the edge.
- Cross your arms over your chest or place your hands behind your head, keeping your neck in a neutral position.
Step 3Engage Your Core
- Before starting the movement, engage your core muscles to stabilize your spine.
- Maintain a neutral spine throughout the exercise to avoid rounding your back.
Step 4Perform the Extension
- Slowly lower your upper body towards the ground by bending at the hips.
- Keep your back straight and avoid rounding your spine as you descend.
Step 5Return to Start
- Raise your upper body back to the starting position by extending at the hips.
- Focus on using your lower back muscles to lift your torso, keeping your movements controlled.
Step 6Repeat
- Perform the desired number of repetitions while maintaining proper form.
- Ensure that your movements are slow and controlled to maximize effectiveness and minimize injury risk.
Step 7Finish the Exercise
- After completing your reps, carefully dismount from the bench.
- Take a moment to stretch your back and relax your muscles.