Weighted back extensions

COURTESY OF GLOBAL FITNESS

Major muscles used

• Lower back

Perform weighted back extensions

• Choose a light to medium weight.
• Hold the plate to your chest during the exercise.
• Position yourself in a back extension machine, ankles locked behind the pads, groin area and upper thighs resting on padded platform.
• The top of your hips should be over the edge of the platform, your back should be parallel to the floor.
• Fold your arms across your chest.
• Bend over at the waist, with your upper torso lowered to the point where it is just a few inches above being perpendicular to the floor.
• Raise up to the starting position and hold for a brief second.
• Lower yourself slowly and repeat.

Be careful

• Don't just through the motions swinging up and down. Do this in a slow, controlled manner.

Alternative exercise to the weighted back extensions

• Back extensions
• Good mornings

Courtesy of Global-Fitness.com, your Online Personal Trainer

If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge.

Latest health and fitness news

• Drinking tap water can make you fat
• 8 in 10 men will be overweight by 2020
• Swine flu could return to the UK with a bang
• Risks of breast cancer higher for skinny girls
• All women have an inbuilt fear of getting fat

Latest quizzes and tests

• Back & shoulder pain quiz
• Test your blood pressure knowledge
• Test your cancer basics knowledge
• Will you get diabetes?
• Do you have a healthy prostate?