# 45° Back Extension <center><div class="videoWrapper"> <iframe width="560" height="315" src="https://www.youtube.com/embed/J46aPqFl0WE" frameborder="0" allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen></iframe> </div></center> ## Physiology - Hip Extension (Glutes, Hamstrings) - Isometric Thoracic Extension (Traps, Spinal Erectors) - Lumbar Extension (Spinal Erectors) - Shoulder Extension (Lats, Triceps (Long Head)) ## How heavy? - Moderate load, 6-10 reps ## Technique - 1 to 1.5 shoulder-width grip - Tuck the bar before lifting - Lift chest up to extend upper back while using glutes to straighten hips (drive hips into the pad, heels down) ## Errors - Too much back rounding - Hyperextending your back