45 degrees Back Extension Scapula Adduction
This movement targets upper back scapular control without involving lower back extension.
Muscles worked
§ 01 · MusclesHow to perform
§ 02 · Steps- 01
Set up on a 45-degree back extension bench without additional weight, with your hips on the pad and your ankles secured.
- 02
Brace your core and hinge at the hips so your upper body lowers forward under control. Keep your back neutral and your neck long.
- 03
Pull your shoulder blades back and together while keeping your arms straight and hanging, until you feel a squeeze in your upper back.
- 04
Return your shoulder blades to the starting position under control and keep your upper body at the same angle without extending your back.
- 05
Repeat the movement at a steady pace, maintaining core tension and a neutral spine throughout the entire set.
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
Tips
§ 04 · TipsKeep your elbows locked and perform the movement with your shoulder blades; do not row with your arms. Avoid overextending your back. Keep your upper body at the same angle and only perform the shoulder blade retraction.
This movement targets upper back scapular control without involving lower back extension.
More exercises: Lower Back
§ 05 · Same muscles
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