Barbell Back Extension (on hyperextension apparatus)

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Instructions Preparation Position thighs prone on large pad and lower leg under padded bar. Place barbell on back of shoulders and grasp bar to sides. Execution Lower body by bending waist until fully flexed. Raise, or extend waist until torso is parallel to legs. Repeat. Comments Adjust lower leg brace so pressure is evenly distributed on thigh pad. Begin with body weight and add additional weight gradually to allow lower back adequate adaptation. Maintain barbell's position on back of shoulders when upper body is lowered. Do not pause or bounce at bottom of lift. Do not lower weight beyond a mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person. Although articulation of the waist is emphasized, some hip extension may accommodate movement. Also see Barbell Hyper-extension and Barbell Hip Extension.

Classification  Utility: Auxiliary  Mechanics: Isolated  Force: Pull Muscles Target Erector Spinae Synergists (See Comments) Gluteus Maximus Hamstrings Adductor Magnus Stabilizers Latissimus Dorsi Teres Major Deltoid, Posterior Triceps, Long Head Brachialis Brachioradialis Biceps Brachii Trapezius, Lower Pectoralis Minor Rhomboids