Back Extension Without Bench. Without exception, every time i managed to hit a 500 or heavier pull, it. It requires you to face the floor with your thighs on the pad, letting your spine extend upward.
There are machines and angled benches that allow this exercise to be performed solo, but, lacking those, all you need is a bench and a workout partner.
Target lower back muscles with incredible back extensions and forward lower back stretching with bench in flat and decline positions. A back extension bench, often called a back extension machine, uses gravity as resistance. I do the flat bench version, but if you have no equipment, i suggest to get a fitness ball. You should do this exercise against a wall or an exercise bench.1 x research source make sure that you have plenty of free space to move around.
