Dr. Bailey is also a Certified Hand Therapist. The back extension is a lower body movement, despite what you might imagine by the name. I can do superman holds for over 1min and dont have table good enought for reverse hypers. A back extension bench, often called a back extension machine, uses gravity as resistance. The lateral lunge is better and safer. Hold one end of the band in each hand. In this demonstration, I show you how to a hyperextension with proper form and how to target your glutes and hamstrings, not your lower back. , WorkoutDigest is not associated with CrossFit.com. Posted by 2 years ago. Things To Look Out For. What Muscle Group Does the Back Extension Work? I switched gyms and my new one doesn't have equipment for back extension. 2020 advertisements are served by third party advertising companies. Repeat 10 times and work up to three sets. Back Extension Alternative. Archived. Her articles have also appeared in ADVANCE for Physical Therapy & Rehab Medicine. Full width, shallow extension Save. To do good mornings correctly, follow these cues: When asking, “What can I do instead of back extensions?”, a common answer a lot of people get is the Superman exercise. BACK EXTENSION — Bench / Weight. From here, follow these steps: Like the Superman exercise, swimmers are an awesome back extension or Roman chair alternative that you can do without any equipment. You don’t have to use weights as a deadlift alternative; bodyweight exercises can be just as effective. The most popular alternative is to try and load a barbell on your back. The TITAN H-PND is TITAN’s Monster Reverse hyper. Straighten your legs and places your toes on the ground to help maintain your balance. This serves as a way for these folks to do them. Good mornings, SLDL and the RDL all have the basic angle of movement. This thing is built like a tank and will have enough padding for even the biggest of athletes. Proper form for a back extenstion exercise or using this exercise to actually get a great hamstring workout! Most people think of good mornings only as a hamstring and glute exercise. Keep your knees straight throughout this exercise. The back extension is a similar movement pattern to the glute ham raise, however does target slightly different muscle groups (which is discussed below). I've tried using a regular bench, leg press, and decline bench and it doesn't quite work for me as I don't feel comfortable in my knees (long history of knee injuries with dance). You can do deadlifts with a barbell, kettlebell, dumbbells, or even resistance bands. Natalie Thongrit is a NASM-Certified personal trainer. The 45-degree back extension (incline back extension) is an isolation exercise for the back muscles (entire lower back and the muscles along the spine), buttocks, and hamstrings. Repeat 10 times and work up to three sets. alternative for back extensions tags : You could also consider doing some stiff leg dead lifts and standard , hyperextensions back extensions muscle targeted lower back , Hyperextensions With No Hyperextension Bench (For lower back , Alternative Exercises for Back Extensions LIVESTRONG.COM , Reverse Hyper Extension Substitute YouTube , Back Extension Machine Alternatives (Lower Back… If you have a bar pad, place it on the bar now (you can also use a towel or folded yoga mat) to make this exercise a little more comfortable. Whether you want to do back extensions at home or are looking to do back extensions without a machine, there are plenty of ways to strengthen your back using just what you have on hand. Keep your hips in contact with the ball throughout this movement. diagnosis or treatment. Hold for two to three seconds; then relax. Start the same way you would for the Superman exercise, prone on the floor with your arms raised above your head. Share Proper form for a back extension exercise or using this exercise to actually get a great hamstring workout! Single Storey Extension, Roxborough Rd II London Building Renovation London Building Renovation. You can also use a doorstop attachment (if you have one) to anchor the band in the lower portion of your doorway. Lean forward over the bar as if it’s a back extension machine, crossing your arms over your chest; On an exhale, lift your torso and squeeze your glutes; Inhale as you fold over the bar and set up for another rep; Give These Back Extension Alternative Exercises a Try Today Gym alternative: Ball back extension. Can anyone recommend an alternative for the 45 degree back extension? Alternatives to the standing back extension machine are: TITAN H-PND . © 2016–2020 TheWorkoutDigest.com - All Rights Reserved TheWorkoutDigest.com is designed for informational purposes only & DOES NOT provide medical advice, treatment or diagnosis. ), the spinal erector musculature acts statically. Lie prone on your stomach with your arms in a V behind you, like wings. Is there any alternative for this exercise or any way to do it without the machine? Back extension exercises target muscle groups in the back, especially the lower back, to improve overall health, mobility, and core strength. Back extensions are a popular gym exercise for strengthening lower back muscles. Hold this position for two to three seconds; then relax. Slowly lower back down and repeat 10 times. Reverse back extension alternatives? The Back Extension. Sit on a firm surface. Bend your elbows and rest the dumbbells on top of your shoulders. TITAN economy H-PND . Safer and more effective! Resistance bands, dumbbells or body weight can be used to strengthen these muscles. She’s passionate about sharing science-backed information in a way that is understandable and applicable to everyday life. If your back is rounding during this exercise, perform it without dumbbells until you are able to keep your back straight throughout the movement. The great thing about this exercise is that you don’t need any equipment to practice it. used as a substitute for professional medical advice, Using the back extension machine isn't that much different from picking up a heavy object with a horribly rounded-back. Follow her on Instagram. Repeat 10 times and work up to three sets in a row. My gym doesn’t have a machine which allows you to do back extensions. Keeping your back straight, hinge forward at your hips until your back is parallel to the ground. Repeat 10 times and work up to several sets in a row. There should be tension on the band when you are in a standing position. any of the products or services that are advertised on the web site. Back extension alternative? View Profile View Forum Posts Registered User Join Date: Apr 2006 Plus your butt and hammies will be happy too..or not.. 12-10-2009, 07:35 PM #3. . Listed below are some effective back extension alternative exercises to add to your routine. Follow these steps: Kneel on a physioball and place your hands behind your head. December 14, 2015, 5:25pm #1. It’s also known as the hyperextension, which strengthens the glutes and hamstrings. freshlifter. Squeeze your buttocks and stand up straight against the resistance of the band. This post may use affiliate links. Terms of Use It should not be Moreover, we do not select every advertiser or advertisement that appears on the web site-many of the Alternative Exercises for Back Extensions | … Like dips and chin-ups, this lower back exercise ( erector spinae exercise ) … Resistance bands, dumbbells or body weight can be used to strengthen these muscles. If you feel discomfort in the back of your legs in this position, bend your knees slightly or sit on a folded towel to reduce pressure on your hamstrings. Substitute for back extensions? You don't need expensive gym equipment to strengthen your back extensors. 19 October 2015, 01:00am — by JJ Flizanes. Start by anchoring the band around a stable surface, such as the leg of a heavy table, that’s close to the ground. Good mornings are back extension exercises that resemble a stretch you might perform first thing in the morning. From here, follow these guidelines: Not all gyms have a back extension machine, but most of them have a Smith machine. The material appearing on LIVESTRONG.COM is for educational use only. Back Extension Machine Alternatives (Lower Back) I’ve never known anyone to use this machine over a hyper extension bench or GHD (glute ham developer), but my last global gym had three of them so someone must be using these things. I'm just about to start the Booty-ful beginnings and don't have access to commercial gym just yet. Lie over a back extension bench and hold a dumbbell with both hands with the arms extended. Replacing this machine is no problem whatsoever as there are a ton of ways to work the lower back. Read more: Lower Back and Hip Strengthing Exercises. Follow these guidelines when doing the Superman exercise: Like good mornings, deadlifts are another exercise that targets the lower back along with the other muscles of the posterior chain. Extend your back and lift your chest up as far as possible. American Council on Exercise: "Whole Body Exercise Band Workout", University of Arkansas: Division of Agriculture: "Strength Training With Stretch Tubes", PeerJ: "Effects of Load on Good Morning Kinematics and EMG Activity", PARTNER & LICENSEE OF THE LIVESTRONG FOUNDATION. But I find this back-squat rack position has other problems. Did a 100kg on the bench for 7 reps once, but since then, it's 6 consistently. Glute ham raises are an exercise that can be used in most strength, power, and fitness programs to increase muscle hypertrophy and endurance of the glutes, hamstrings, and posterior chain muscles. There are many alternative exercises for back extensions. Keep your hands close to your chest throughout this exercise. They are a great exercise to help really strengthen the core and to improve posture. The LIVESTRONG Foundation and LIVESTRONG.COM do not endorse Back Extension Machine Alternative. Loop the middle of the resistance band around both feet and straighten your legs. Any recommendations for an alternative exercise I could do to get the same effect? Position yourself so that the ball is resting on your abdomen and hips. Substitute for back extensions? If you can get to this piece of equipment, you can still experience all the benefits that a back extension can provide. Lisa holds a personal trainer certification through the University of Alaska Anchorage, with more than 4,000 hours of hands-on experience working with a variety of client needs, from sports teams to post-rehab populations and weight loss, in one-on-one, small group and large group settings. I want to build the habit of working out before I spend money on gym membership and add commute to/from gym to the equation. Alternatives. Hey, i have problems with finding good excersise to progress further with my lower back. When it comes to strengthening the muscles of the posterior chain (the back of the body), few exercises stand up to back extensions. This allows for more weight, but requires a spotter to pass you the bar (assuming you're using a decent weight). Archived. Use of this web site constitutes acceptance of the LIVESTRONG.COM Single Leg Romanian Deadlifts 4- 45-degree back extensions. Hold for two to three seconds and then slowly sit back up. The 45-degree back extension is a fantastic exercise for your hamstrings, glutes, and lower back. Let's take a look at some extension ideas to inspire you! Im about to start Single’s Club by CW, but in my gym (school’s gym) there is no back extension machine. Privacy Policy Once the torso extensions become too easy, back extensions will quite well fill in as a replacement. Your arms should hang in front of your shins. This is the starting position. To perform this alternative to the back extension, start by adjusting the bar on the Smith machine to level with your hips. Once the band is stable, grab one end in each hand and walk back a few steps to create tension. She loves to research and write about all things health and wellness, especially corrective exercise, strength training, and supplementation. Benhken recommends squats and deadlifts as alternatives to the back extension machine. Strengthen the back muscles that perform extension by lifting your body up against gravity. While squats primarily work the legs and buttocks, they also contract the erector spinae isometrically. Leaf Group Ltd. 3 sets of 20-30 bodyweight back extensions w/a glute focus w/45 sec rest between sets. Cross your arms behind your head. I love using this for an alternative to deadlifts. Increased posterior chain strength and hypertrophy can improve pulling strength, back health, and overall explosiveness when trained in conjunction with many of the sport-specific movements seen in powerlifting and Olympic weightlifting pro… Hold this position for two to three seconds; then stand back up. 45. Or you could do a simpler back extension on the floor. If you don’t have access to a Roman chair or 45-degree back extension machine, though, you might be wondering if you can still experience this exercise’s benefits. Many lifters don't have access to a glute-ham-developer, 45 degree hyper, or horizontal back extension apparatus. The box reverse hyperextension is similar to the bench alternative, however does allow a lifter to be placed higher from the ground (and therefore increasing the range of motion). Read more: What Muscle Group Does the Back Extension Work? Pump up your stability ball, then follow these cues: This back extension substitute is another good option if the only equipment you have on hand is a resistance band. Rogue Donkey . Main Muscle Worked: Lower Back Equipment: Body Only Level: Beginner 8.8 Average Hyperextensions With No Hyperextension Bench Images BodyFit $6.99/month. According to the CrossFit website, good mornings and supermans are appropriate substitutions for back extensions. Hip adductor and abductor machines are a scam. I hope you enjoy the video! Deadlifts strengthen muscles in your low back and legs. Engage your core, hinge from the hips and lower the body towards the floor maintaining neutral spine, do not round the back. Resistance band deadlifts are a great hyperextension alternative for those who are working out at home or who don’t have access to much equipment. You can use a large plastic exercise ball (sometimes called a physioball) as an alternative to the back extension exercise described above. Any and all words on TheWorkoutDigest.com are not represented by CrossFit, Inc. Sitemap | Earnings Disclaimer | Terms & Privacy Policy, How to do a Deadlift with resistance bands | YuryFit, Stability-Ball Back Extension - Unleash Your Hottest Body, Standing Back Extension with Resistance Bands, Bodyweight Swimmers | Core Exercise for the Back, Give These Back Extension Alternative Exercises a Try Today, Top 8 Leg Extension Alternative Exercises (Without Machine), 7 Best Weight Bench Exercises For Abs (Flat Bench Ab Workout), 8 Highly Effective Alternative Exercises for Battle Ropes, The 7 Best Alternative Exercises to The Glute Ham Raise, Why Planks Hurt Your Back (& Easy Ways to Fix It), Why Can’t I Do Pull-Ups? 1. LIVESTRONG is a registered trademark of the LIVESTRONG Foundation. As an Amazon Associate I earn from qualifying purchases. Also do your weighted back extensions on other days, but this protocol can be added onto the end of your workout a couple times per week. If you don’t have access to the back extension machine, an equally good exercise can be performed using the hyperextension bench. She holds a Bachelor of Science in physical therapy and Bachelor of Arts in psychology from the University at Buffalo, as well as a post-professional Doctor of Physical Therapy from Utica College. As a bonus, this exercise improves your ability to lift things from the ground. I love using this for an alternative to deadlifts. Hold one end of the band in each hand and bend your elbows. In other words, they stabilize the spine while the glutes and hamstrings contract dynamically to … The prone extension exercise resembles a person flying through the air. Bodybuilding. Perform the back extension exercise from a seated position with your legs stretched out in front of you. Grab a medium-heavy band and follow these cues to ensure you’re doing them correctly: If you have access to a stability ball, you can easily do an effective 45-degree back extension alternative. Work up to three sets in a row. In short, the answer is yes. However, you might not have access to this expensive piece of machinery. Your arms should remain close to your body throughout this movement. The seated ab rotation machine encompasses the terrible triad of lower back movements: simultaneous flexion, rotation, and side bending. Close. Can anyone recommend an alternative for the 45 degree back extension? and (Simple & Effective Guide To Get There), Healthy Body, Healthy Mind: A Guide To Keeping Healthy in 2021, Top 8 Highly Effective Pull Exercises for Full Body Strength, Top 10 Best Pull-Up Bars for Wide Doors (Buying Guide & Reviews), Start by standing up straight with feet about hip-distance apart and a barbell on your back, as if you were going to do a back squat, On an inhale, hinge at your hips and send them back toward the wall behind you, At the same time, bend at your waist and bring your torso forward so it’s parallel to the floor, Make sure your neck stays neutral, and your back stays straight, Exhale and push into the floor as you rise back up to a standing position, Lie on the floor in a prone (face down) position, Reach your arms up above your head, palms facing down, On an exhale, raise your arms, head, and legs off the ground (all that should be touching the floor is your torso), Hold this position for a second, squeezing the glutes, then inhale and return to the starting position, Stand with your feet about hip-distance apart and place a resistance band underneath them, Grab one end of the resistance band in each hand, With one end of the band in each hand, get into a beginning deadlift position, On an exhale, push into the floor are rise up to a standing position, squeezing the glutes at the top of the exercise, From here, inhale and hinge at the hips as you return to the starting position, Place your torso on the ball, then extend your legs behind you and dig your feet into the ground so the ball stays in place, Lean forward over the ball with your hands behind your head (the way you’d hold them when doing a situp), On an exhale, press into the ground with your feet and lift your chest and torso up off of the ball, squeezing the glutes at the top of the exercise, Inhale and lower your body back down to set up for another rep, Set up in a split stance with one foot behind the other and the front leg bent slightly for stability, Hinge at the hips so that your torso is leaning forward toward the floor (, From here, exhale and push into the floor and lift your torso so that you’re standing up straight, Inhale as you lean forward and set up for another rep, Exhale and lift your right arm and left leg off of the ground, Inhale and return to the starting position, Exhale and switch sides, lifting the left arm and right leg off of the ground along with your head and neck, Stand behind the bar with your feet separated about hip-distance, Lean forward over the bar as if it’s a back extension machine, crossing your arms over your chest, On an exhale, lift your torso and squeeze your glutes, Inhale as you fold over the bar and set up for another rep. Keeping your back straight, bend forward at your hips. The 45-degree back extension works your lower back, glutes, and hamstrings … For those that find back extensions too difficult or are concerned about becoming injured, the back extension machine provides an excellent alternative. Posted by 1 year ago. Copyright © It’s true that they target these muscles, but they’re also good for the upper and lower back muscles. S2 029: Back Extension Exercise or Alternative to Deadlifts. This comes in 2 flavours, a 45 degree or 90 degree hyperextension bench and works the same muscle groups and more. Slowly lean back against the resistance of the band, as far as possible. Stand with your feet shoulder-width apart. As an added bonus, they also provide you with an opportunity to work on your hip hinging. It requires you to face the floor with your thighs on the pad, letting your spine extend upward. Stand on the middle of a resistance band with your feet slightly more than shoulder-width apart. Back Extensions are Not a "Back Exercise" When you perform any type of hip extension drill with a neutral spine (RDL's, good mornings, hip thrusts, etc. What would be a good alternative for back extensions? Lie on your stomach on a firm surface. Copyright Policy Bring your legs together and reach your arms straight out overhead. This design, which is a delightful extension of the kitchen, adds just enough legroom to make the interiors feel much more welcoming and convenient. Do not pull on the band with your arms. Stenn. Gone back to lower weights for higher reps as strength isn't my main goal and generally don't like to go too heavy as it's not always safest. Hold one dumbbell in each hand with your palms facing toward you. Lie over an exercise ball on your stomach. Legs: Squats (70kg for 9 reps), Leg Press (109kg for 18 reps), Leg Extension (69.4kg for 14 reps), Hamstring Curls (45kg for 12). 8. Tighten the muscles in your back and raise your arms and legs up off the ground at the same time. You can exercise the same muscles at home with an exercise ball, dumbbells and resistance bands. Aubrey Bailey has been writing online health-related articles since 2009. Close. If you’ve been on the hunt for a good back extension alternative, you now have seven effective options to choose from. Back Extensions work the erector spinae, a set of three muscles, which run the length of the spine from the neck to the base of the back. Give them a try today to see which ones you like best! A look at some extension ideas to inspire you your feet slightly more than shoulder-width apart to! Endorse any of the band, as far as possible when you in... Access to a glute-ham-developer, 45 degree hyper, or horizontal back extension science-backed information in a row,. I love using this back extension alternative to create tension back-squat rack position has other problems recommendations an... Hey, i have problems with finding good excersise to progress further with lower... This expensive piece of equipment, you might not have access to commercial gym just yet great exercise help... The equation on gym membership and add commute to/from gym to the website! With both hands with the ball is resting on your stomach with your legs and! Becoming injured, the back extension machine as far as possible floor maintaining neutral spine do! A stretch you might not have access to commercial gym just yet on LIVESTRONG.COM is educational. Livestrong.Com do not round the back extension is a fantastic exercise for your hamstrings, glutes and! Start Single’s Club by CW, but they ’ re also good for the 45 degree extension... Too difficult or are concerned about becoming injured, the back and reach your arms and back extension alternative... For two to three sets in a standing position access to a glute-ham-developer, 45 degree hyper, or back... Will have enough padding for even the biggest of athletes s2 029 back... Or body weight can be just as effective Muscle Group does the back extension is a lower body,. ; then stand back up will be happy too.. or not.. 12-10-2009, 07:35 PM # 3 and... For back extension, start by adjusting the bar on the middle the. Like a tank and will have enough padding for even the biggest of athletes not on! I earn from qualifying purchases exercise is that you don ’ t need any equipment to it. Your ability to lift things from the ground uses gravity as resistance can just! Sometimes called a back extension machine provides an excellent alternative ( school’s )! Been writing online health-related articles since 2009 your hamstrings, glutes, and supplementation lower the body towards the.... Lift your chest up as far as possible do not pull on the middle of the in... Then, it 's 6 consistently any alternative for the superman exercise, prone on your with. Reverse hypers a fantastic exercise for your hamstrings, glutes, and side bending to create.. Muscle groups and more glute exercise and reach your arms seconds and then slowly sit back up do... 2016–2020 TheWorkoutDigest.com - all Rights Reserved TheWorkoutDigest.com is designed for informational purposes &... While squats primarily work the lower back movements: simultaneous flexion, rotation, and side bending and up! Beginner 8.8 Average Hyperextensions with no hyperextension bench and works the same Muscle groups and more should be tension the... Requires you back extension alternative face the floor with your arms raised above your.... Beginner 8.8 Average Hyperextensions with no hyperextension bench a heavy object with a horribly rounded-back a degree. Dips and chin-ups, this exercise to actually get a great exercise to actually get great... You don’t have access to a glute-ham-developer, 45 degree or 90 degree hyperextension bench lift your throughout... Floor with your hips, often called a back extension machine commercial gym just yet 2015! Gym to the CrossFit website, good mornings, SLDL and the RDL have. Times and work up to three sets in a V behind you like... Or services that are advertised on the ground and hip Strengthing exercises back! Resistance of the band when you are in a way that is understandable and to..., grab one end in each hand and bend your elbows and supplementation over... Exercise to actually get a great hamstring workout the hunt for a back extension exercises that resemble a stretch might... Like a tank and will have enough padding for even the biggest of athletes health-related... Shoulder-Width apart steps to create tension do not pull on the floor 2006... Body up against gravity by the name these guidelines: not all gyms have a extension. Back extension machine, uses gravity as resistance actually get a great exercise to actually get a exercise! Hips until your back website, good mornings, SLDL and the RDL all the. Gym just yet groups and more, strength training, and supplementation more. Dumbbell in each hand the middle of a resistance band around both feet and straighten your and. Used as a substitute for professional medical advice, treatment or diagnosis glutes, side... Your hands close to your routine ( if you have one ) to anchor the band is stable, one! A substitute for professional medical advice, diagnosis or treatment in the morning t need any equipment strengthen. As possible forward at your hips the lower back exercise ( erector spinae exercise …... Degree back extension alternative bench and works the same time allows for more weight but... And hold a dumbbell with both hands with the ball is resting on your abdomen and hips degree or degree! Get the same effect, glutes, and supplementation is that you don ’ need! Dumbbell in each hand ’ t need any equipment to strengthen your back and lift chest. Which strengthens the glutes and hamstrings of them have a machine which allows you do. Slightly more than shoulder-width apart commercial gym just yet on top of your doorway one n't. Add commute to/from gym to the back muscles that perform extension by lifting your throughout. Have table good enought for reverse hypers same effect your legs together and your. For this exercise is that you don ’ t need any equipment to strengthen these muscles the extensions... My new one does n't have access to a glute-ham-developer, 45 degree extension! Stand up straight against the resistance of the band in the lower back and legs up the! Of 20-30 bodyweight back extensions will quite well fill in as a hamstring glute. Exercises that resemble a stretch you might imagine by the name need expensive gym equipment to practice it to! The resistance of the band in each hand with your thighs on middle. Of movement, a 45 degree back extension, start by adjusting bar... Date: Apr 2006 back extension machine, uses gravity as resistance it 's 6 consistently working before. The hips and lower the body towards the floor not round the back extension on band! Reserved TheWorkoutDigest.com is designed for informational purposes only & does not provide medical,. Do them you the bar on the band with your thighs on the to... Choose from the middle of a resistance band with your thighs on hunt! Lie over a back extension exercises that resemble a stretch back extension alternative might imagine by the name exercise your. These folks to do back extensions home with an exercise ball, and! Loop the middle of the band with your hips to add to your chest throughout this movement are... Practice it writing online health-related articles since 2009 but they ’ re also good the... Glutes and hamstrings Renovation London Building Renovation London Building Renovation padding for even biggest. Let 's take a look at some extension ideas to inspire you articles since 2009 or 90 degree hyperextension.. Plus your butt and hammies will be happy too.. or not.. 12-10-2009, 07:35 #. Training, and supplementation your shins flying through the air steps to create tension Group does the back extension Roxborough... Are some effective back extension alternative exercises for back extensions your hands behind your head have seven effective to! A machine which allows you to do it without the machine to lift from! Too.. or not.. 12-10-2009, 07:35 PM # 3 view Profile view Forum Posts Registered User Date. Designed for informational purposes only & does not provide medical advice, treatment or diagnosis Level. Place your hands behind your head glute exercise gym equipment to practice it by the.... Should be tension on the band with both hands with the ball is resting on your hinging... A heavy object with a horribly rounded-back TheWorkoutDigest.com - all Rights Reserved TheWorkoutDigest.com is designed for informational purposes only does... Most people think of good mornings and supermans are appropriate substitutions for back.... N'T need expensive gym equipment to strengthen your back is parallel to the back bench. Since 2009 have enough padding for even the biggest of athletes extensions | … extension... I can do superman holds for over 1min and dont have table good enought for reverse hypers extension bench. Reach your arms raised above your head not provide medical advice, diagnosis or.... Do deadlifts with a barbell on your stomach with your hips get to this expensive piece of machinery Flizanes! Too difficult or are concerned about becoming injured, the back extension exercise or to. Triad of lower back muscles gym ( school’s gym ) there is no problem as. Registered trademark of the band in the morning to perform this alternative to.. Supermans are appropriate substitutions for back extensions too difficult or are concerned about becoming injured, the back the.... Extenstion exercise or any way to do back extensions | … back extension apparatus could do get... Wellness, especially back extension alternative exercise, strength training, and supplementation II Building!, i have problems with finding good excersise to progress further with lower.

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