Demo coming soon
We're filming this one. The instructions below have you covered in the meantime.
LOWER BACK
Back Extensions
An isolation move performed on a back-extension bench that trains the lower back through a controlled bend and lift. It builds strength and endurance in the erector muscles that run along your spine and helps stiffen your whole midsection. A dependable choice for reinforcing a resilient posterior chain.
How to do it
- 1
Set yourself on the bench face down, thighs on the forward pad just below the hips and calves under the rear pads.
- 2
Bend forward at the waist, crossing your arms over your chest or resting your hands behind your head.
- 3
Fire your lower back, glutes and hamstrings to lift your torso upward.
- 4
Stop once your body forms a straight line, roughly parallel to the floor.
- 5
Hold that top position for a beat, then lower back down with control.
- 6
Avoid yanking or over-arching at the top.
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