Back extension

Begin laying on your stomach, hands by your sideSlowly raise your shoulders as high as you canOnce you have gone as high as you can slowly lower your shoulds againRelax your shoulders for half a second, now raise them again
Primary target:
Back (Erector Spinae)
Secondary target:
Back (Rhomboids)
Equipment required:
How many reps should I do?
What weight should I use?


To perform the Back extension safely, please follow these steps:
  1. Lay on your stomach
  2. Place your hands by your side
  3. Slowly lift your back, shoulders and chest off the floor as high as possible
  4. Now slowly return your shoulders to the floor again
  5. Repeat steps 3 and 4 until it becomes a struggle