Back Exercises
53
Seated Low Back Extension
Muscles worked:
Errector Spinae
Bench Position:
removed, seated on seat pad
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Keep knees bent, feet flat on the platform and shoulder blades pinched.
•Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back.
•Move only from the hips, do not bend at the waist.
START
START
•While sitting on the seat pad, move the handles to one side and slide the strap above your forearms near your elbows.
•Cross your arms in front of your chest bringing the handles toward your chest.
•Pinch your shoulder blades together and lean forward from the hips, at least 45°.
FINISH
FINISH
•Keeping your chest lifted, move your entire torso backward by pivoting at the hips.
•Move as far as you can under control.
•Slowly move back to the Start position without slouching or changing spinal alignment.
Standing Low Back Extension
Muscles worked:
Errector Spinae. Also hip, knee and ankle stabilizers.
Bench Position:
Removed
Accessory:
Long hand grips
Adjustable Arm Position:
8 or 9
Success Tips
•Keep knees bent, feet flat on the floor and shoulder blades pinched.
•Keep your spine in alignment, chest lifted, abs tight and a slight arch in your low back.
•Move only from the hips, do not bend at the waist.
START
START
•While standing on the floor, move the handles to one side and slide the strap above your forearms near your elbows.
•Cross your arms in front of your chest bringing the handles toward your chest.
•Pinch your shoulder blades together and lean forward from the hips, at least 45°.
FINISH
FINISH
•Keeping your chest lifted and knees slightly bent, move your entire torso upwards by pivoting at the hips. Move as far as you can under control.
•Slowly move back to the Start position without slouching or changing spinal alignment.
