This isolation exercise targets the lower back muscles, performed on an inclined bench. This exercise can help strengthen the lower back, and improve core stability.
Adjust the back extension bench such that your hips are just above the edge of the padding. Secure your lower body on the bench by placing your heels against the pads or foot plate.
Slowly fold forwards at your hips to allow the torso to descend into the starting position. Maintain tension in your hamstrings, glutes and lower back.
Engage your core and keep your shoulders back to maintain a straight back throughout this exercise.
Engage your glutes, hamstrings, and lower back to raise your torso from the starting position. Drive your hips forwards into the padding until your torso is in line with your hips and feet.
Tense your glutes and lower back and hold this position for a moment at the top of the movement.
Slowly allow your torso to descend back into the starting position while maintaining tension in your glutes, hamstrings and lower back.
Maintain good posture by keeping your shoulder back and chest up. Do not hyperextend your lower back at the top of the movement.
You should feel the tension in your lower back and may feel some tension in your glutes and hamstrings.
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