45 degrees Back Extension Scapula Adduction
This movement targets upper back scapular control without involving lower back extension.
Base exercise: Lever Back ExtensionMuscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up on a 45-degree back extension bench with your hips on the pad and your ankles under the rollers.
- 02
Bring your hands in front of your chest and brace your core.
- 03
Lower your upper body over the pad under control until you feel a stretch in your hamstrings.
- 04
Raise your upper body back up in line with your legs and pull your shoulder blades together at the top.
- 05
Hold the squeeze for a moment and lower again without overextending your back.
How to get started at the gym
§ 03 · SisuLift45 degrees Back Extension Scapula Adduction is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.
- ·A ready training program based on your goal
- ·Starting weight suggestions and automatic progression
- ·Set logging and rest timer at the gym
Use ChatGPT? Add SisuLift there and ask for a training program or an exercise guide right in the chat. Open SisuLift in ChatGPT
Tips
§ 04 · TipsOnly lift up to a straight body line, not beyond. Pulling your shoulder blades together at the top also brings your upper back into the movement.
This movement targets upper back scapular control without involving lower back extension.
More exercises: Lower Back
§ 05 · Same muscles
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