How To Do Back Extensions Video

Get in shape with back extension exercises. Learn tips and techniques for working out the chest, back, shoulders, and arms in this weightlifting video.

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Strengthens lower back
Thighs against pads
Keep hips slightly above pads
Fold arms across chest

About this Author

Lance is certified personal trainer through American Fitness Association of America. He graduated from UNC with a biology degree and currently works for a gym. He specializes in weight training, circuit training, endurance training, and teaching people the proper forms for exercise. He enjoys helping others reach their goals.

LANCE BUMGARNER: Okay. Right now, I'm going to show you how to do a back extension using proper form. Back extensions are great to strengthen the lower portion of your back, your erector spinae, the muscle lining the bottom part of the spine on each side. We have a back extension machine here. You want your thighs firmly against the pads here, hips just barely above the top of the pads. I'm going to step back, lock your feet into place against the pads on the back, bringing your thighs to the pad's front. When you're in this position here, you want to imagine having a board straight against your back. You don't want to come up any farther than this position here as you could hyperextend your back. Cross your arms across your chest, you're going to come all the way down slow, exhale on the way up, all the way back down, exhale on the way up. Notice how I'm keeping this exercise nice and slow, staying in control at all times. I'm not jerking. After you finish, you use your handles here. Repeat several more sets. A few key things to remember: thigh placement, hips just above the pads, feet locked into position. This is how to do back extensions using your erector spinae, the muscle on each side of your spine in the lower back.

How to Do Back Extensions Video

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