Position yourself on a back extension bench (Roman chair) with your hips on the pad and your ankles secured under the foot pads.
Cross your arms over your chest or place your hands behind your head.
Lower your upper body by bending at the waist until your torso is roughly perpendicular to the floor.
Raise your torso back up by contracting your lower back and glutes until your body forms a straight line.
Avoid hyperextending your back beyond a straight line at the top of the movement.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 3 sets of 15-20 reps or weighted | Hypertrophy, moderate loading |
| Advanced | 4 sets of 12-15 reps weighted | Strength, high intensity/volume |