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Back Extension

Back Extension. Stephanie Spicer and Kimbra Elliott. Technique:. Back Extensions is an isolated exercise for your lower back muscles. 1. Lie , face down on the hyperextension bench, with your feet tucked under the footpads .

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Back Extension

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  1. Back Extension Stephanie Spicer and Kimbra Elliott

  2. Technique: • Back Extensions is an isolated exercise for your lower back muscles. • 1. Lie, face down on the hyperextension bench, with your feet tucked under the footpads. • 2. Cross your arms in front of your chest, make sure your body is in a straight line. • 3. Slowly bend forward as far as you can while keeping your back straight. • 4. Slowly return to the starting position. • 5. Repeat steps 3 and 4 until you have repeated your desired amount of reps.

  3. Spotting • Only if desired

  4. Major muscles involve: • Primary muscles: • Erector Spinae (Lower Back) • Secondary Muscles: • Gluteus Maximus (Butt) • Hamstrings • Adductor Magnus (Inner Thigh)

  5. Variations: • You can use the hyperextension bench or Roman Chair, exercise ball. • You can also vary in the amount of reps done or if weight is added. Once you can do more than three sets of 15 reps, you can increase resistance by holding a 10-pound plate in front of your chest.

  6. Common Error: • The error seen most is hyperextension of the back (when you continue to lift your body above the point of a straight line).

  7. Demonstration: • http://www.youtube.com/watch?v=Gi67LrX9nrc

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