Fitness Training Exercises

Strength Training - Upper Back
Back Extension

Equipment Required:

Back Extension Unit, (Roman chair, glut-ham developer)

Starting Position:

Position yourself face-down on the unit with lower legs secured under the chair's ankle support pads. Flex at the hips to forma 90 degree angle (upper torso perpendicular to floor). Place arms in a crossed position against the chest.

Actions To Execute Exercise:

Lift torso until upper body is parallel to the floor; do not hyperextend the back.
Pause; slowly lower to starting position.
Repeat.

Breathing Technique

Exhale while lifting torso; inhale while lowering to starting position.
Avoid holding your breath.

What The Exercise Does:

Strengthens the low back and buttocks (erector spinae, quadratus lumborum, gluteus maximus)

Variations On This Exercise

For an alternate arm position, place hands, palms-up on lower back.
This exercise may also be done on certain leg curl machines, but with a limited range of motion (see a fitness professional for instructions).

Precautions / Contraindications

This is an advanced exercise for well-conditioned participants with no serious back problems. Beginners or individual with weak backs should start with lower intensity back exercises.

Fitness Training Tips:

Use slow and controlled movements.
Keep the neck in alignment with the spine