45-Degree Back Extension Scapular Adduction
The 45° back extension that finishes with the shoulder blades squeezed together, so the upper back works along with the spine's extensors.
How to do it
Setup
Hips on the pad of a 45° bench, ankles hooked, torso hanging down, hands at the chest.
Steps
- Raise the torso to one straight line with the legs.
- Squeeze the shoulder blades together at the top.
- Release the blades and lower slowly.
Common mistakes
Arching past the straight line: stop at level with the legs. Squeezing the blades by shrugging: pull them back and down. Dropping fast into the bottom: lower slowly.
Breathing
Exhale as the torso rises, inhale lowering.
