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Back Exercises
Seated Low Back Extension
START FINISH
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°.
• 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.
FINISH
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.
Standing Low Back Extension
START FINISH
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°.
• 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.
FINISH
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.