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Back Extension (45°)

Accessory Level: Beginner Back extension bench

Back Extension (45°) - Start position
Start position
Back Extension (45°) - Finish position
Finish position

How to do it

  1. Set the pad so it sits just below your hip bones, and hook your ankles behind the rollers.
  2. Cross your arms on your chest, body in a straight line to start.
  3. Fold forward at the hips, lowering your torso as far as is comfortable.
  4. Raise back up until your body is in a straight line - stop there.
  5. Arching past straight loads the spine instead of the muscles that run alongside it.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

Light Main

Other ways to train this

Photos and form cues from free-exercise-db, released into the public domain.

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