Reaching Back Extension
Adjust the hip pad so that it cushions your hips but does not inhibit you from full forward flexion. Place your feet on the foot pads and hold onto the handles to get situated.
Extend your arms overhead and try to straighten your elbows. Bend forward from the hips maintaining neutral spine. Go as far as you feel comfortable, then slowly return to the starting position. Hold onto the handles to dismount carefully.
Back extensor machine (you can also do this same action by lying face-down on the floor and lifting your arms and legs).
Middle and lower, Trapezius, Levator scapulae, Erector spinae, Teres major and minor, Infraspinatus, Posterior deltoid, Brachialis, Brachioradialis, Pectoralis major
TIP: Keep your head in alignment with your spine, not allowing a pinch in the back of your neck.
Variations for Reaching Back Extension
Using weight with this exercise will help your back muscles reach fatigue faster than doing it without added resistance.
This is more challenging than when done with your hands behind your lower back because you are using the weight and placement of your arms to challenge yourself.
This strengthens your lower back and hamstrings so is essential for good hip placement, especially if your hips have the tendency to tilt forward.
You many be able to lift an additional 5 pounds or more doing this exercise with a barbell instead of dumbbells since you won't have to control the movement of dumbbells.
Strong lower back muscles enable you to perform to your full potential, and can help prevent back pain and injuries. This apparatus will help you fatigue quickly since you are at an incline.
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