Rounded Back Extension

Step-by-step instructions

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

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. 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.
7. Step 7Finish the Exercise
   • After completing your reps, carefully dismount from the bench.
   • Take a moment to stretch your back and relax your muscles.