How to do the Weighted Back Extension
Hold a plate to your chest or behind your head and lock your feet into the back extension bench.
Lower your torso under control with a straight back.
Raise your torso by squeezing your glutes and lower back until your body forms a straight line.
Lower slowly without hyperextending your lower back.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The spinal erectors keep your back straight under load. Hinges, back extensions and good mornings make them strong; start light and own the position.
Alternatives
Same muscles, similar movement: swap in one of these if the Weighted Back Extension doesn’t suit your gym or your joints.
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