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So, if you are an athlete or a weightlifter, then you should definitely be incorporating back extensions into your routine as you would any other specific exercise for a specific muscle group. In addition to being lined with thick, vinyl leather padding, the bench is adjustable: You can extend the height from 38 to 47.5 inches tall. Back extensions on the floor work all the same muscles as the hyperextension bench. The 45 Degree Ab Back Hyperextension is hailed as one of the best lower back exercisers. 4.3 out of 5 stars 149. In addition, rack pulls allow you to lift more weight than with regular deadlifts, so theyre a useful deadlift assistance exercise. You can also do it on a standard flat gym bench. The machine is also lined with thick, sturdy foam, for a comfortable workout. Before using a back extension. With reverse hypers, the opposite is true; your legs move while your upper body stays still. As associates we earn from qualifying purchases. Your spinal erectors--those muscles on either side of your lower spine--are designed to work mainly isometrically in these movements. Obviously, you have one on each side of your spine. Tip: A Better Back Extension - T NATION Our uniquely designed 45-degree back raise helps you do it better than the rest. Try as many of these as you can and see which one targets the muscles best for you. With back extensions obviously comes a stronger and more mobile back, which is why we've included this exercise in our back day workout. The term Roman Chair is interchangeably used as a name for several exercise equipment, but its most commonly used to refer to the back hyperextension bench. If all you had was a resistance band (41 loop resistance band) you could still do back extensions, and effectively so. Make sure that you exhale while you lower your back. Push your hips forward and return to the upright position. This variation is called a glute bridge. But at 250 pounds, its weight capacity is one of the lowest on our list.