How to do the Back Extensions
Place yourself face down on a hyperextension bench with your feet hooked under the rear pads. Place your hand across your chest and bend at the waist until your upper body is perpendicular to the floor. Slowly raise your upper body until it is parallel with the floor. To make this exercise harder, hold a weighted plate in your hands
Spotter Information:
Spotting is not necessary, but can be used.
These are the muscles , equipment and categories of this exercise.
- PRIMARY: Erector Spinae
- Lower Back
- Isolation
- Calisthenics
- Bodyweight
- Upper Body
Averages for MyFit Users
The table below represents data from over 200,000 exercise logs and gives us an average for this exercise.| Average Weight Lifted | Average Reps | One Rep Max Average |
|---|---|---|
| 16 lbs | 13.6 | 31.1 lbs |
What is a good starting weight?
Based on an average weight lifted of 16 lbs for all MyFit users we suggest you start at 50% of that weight:
Alternatives
Workouts Plans with Back Extensions |
|||
| Purpose | Type | Level | |
| Muscular Definition | Beginner | ||
| Muscular Definition | Intermediate | ||
| Strength | Advanced | ||
| Muscular Definition | Beginner | ||
| Strength | Intermediate | ||
| Sport Specific | Intermediate | ||
| Sport Specific | Advanced | ||
Make a Workout
Crafting a workout for the gym is extremely important. Consideration should be maintained throughout your designing process. If you just want to find one to use we offer plenty here. If you want to make your own you can start now.
Tracking Your WeightsThere are lots of easy ways to track your sets and reps. One easy way is through a little book that you can take with you to the gym. This book has progress charts, workouts and lots of tools you can use to always make sure you are improving.