Back Exercises

Back Extension

1. Lie face down on a mat and place the hands on the floor or behind the head (more advanced).
2. Contract the abs and keep them contracted throughout the exercise.
3. Squeeze the back to lift the chest a few inches off the floor.
4. Lower and repeat for 1-3 sets of 10-16 reps total on each arm.

Tips

• Imagine that you're lengthening the torso as you lift the chest up.
• To add intensity, you can also lift the legs off the floor at the same time.

• Dumbbell Pullover
• Barbell Pullovers
• Barbell Rows
• Barbell High Rows
• One Arm Row
• Dumbbell Rows
• Seated Row with Resistance Band
• Lat Pulldowns with a Resistance Band
• Alternating Dumbbell Rows
• Back Extension