Back Extension Bench Exercises

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The back extension is an exercise used to build lower back strength that also targets the hamstrings and glutes.

Back extension bench exercises. Another method of performing hyperextensions is known as the back extension. However it is not a necessity. The hyper extension comes in 2 flavours a 45 degree hyper extension bench for beginners to intermediate and a 90 degree hyper extension bench for intermediate to advanced both achieve the same thing by working out key muscles in the back.

Resistance bands dumbbells or body weight can be used to strengthen these muscles. A back extension bench often called a back extension machine uses gravity as resistance. Muscles worked in hyperextension bench.

Unweighted back extensions are often performed for high reps such as 15 20 reps or more but the movement can also be performed with added weight in lower rep ranges such as 8 12 reps per set. It requires you to face the floor with your thighs on the pad letting your spine extend upward. Many gyms have a horizontal bench the gym we shot the above pictures at did not which i ve shown below.

Exercises like the back extension. Engage your core hinge from the hips and lower the body towards the floor maintaining neutral spine do not round the back. Horizontal back extension bench.

It is often performed on a 45 degree bench with the feet anchored. Back extension bench weight. Many gyms have a true glute ham raise which can also be used to do straight back extensions.

If you re using a back extension bench the first thing to do is set up the pads so you can lie forward with freedom to bend at the waist. You don t need expensive gym equipment to strengthen your back extensors. Lie over a back extension bench and hold a weight to your chest.

Wear your usual workout clothes. If you want not only a roman chair but a versatile exercise bench lantusi hyper back extension bench might please you. You also require a vertical bench and a few free weights.

Top 5 back extension exercises. Engage your glutes and raise the torso in line with the body. Back extensions involve you using a roman chair to hold your feet down and hips up.

Hyperextensions can also be performed without equipment such as in the bird dog exercise in a prone position with arms forward. Unlike others it has a unique design and it let you perform not only the lower back exercises but also many other exercises such as one arm dumbbell bench rows concentration curls bench dips incline push ups one legged squat and wrist curl among others. Of course the 45 degree back extension is not the only machine available.

The only difference is the level of resistance due to gravity.

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