Back extension

Primary target:
Back (Erector Spinae)
Secondary target:
Back (Rhomboids)
Difficulty:
(4/10)
Equipment required:
Exercise mat
How many reps should I do?
What weight should I use?
Techniques
  1. Lay on your stomach
  2. Place your hands by your side
  3. Slowly lift your shoulders and chest off the floor as high as possible
  4. Now slowly return your shoulders to the floor again
  5. Repeat steps 3 and 4 until it becomes a struggle
Tips
  • To protect your neck try not to move your head independently of your shoulders
  • If you feel you want to lift your feet off the floor as you raise your shoulders, it's not a problem
  • To make this exercise harder, keep your fingers on your temples rather than by your side
Alternatives
Equipment