Back Extensions | Home Gym Hacks - PRx Performance

Back Extensions | Home Gym Hacks

June 27, 2019 1 min read 1 Comment

Back Extension Steps

Step 1: Place the spotter arm height half way between your knee and hip. Adjust the height of the spotter arm to your liking so you are able to be at the 45 degree angle comfortably when performing the movement.

Step 2: Place the towel over the spotter arm for padding

Step 3: Use a pair of heavy dumbbells (around 70lbs) as foot holders. Place them parallel with your spotter arm, approximately 3 feet away.

Step 4: Put your heels on the dumbbells, and lower your hip to the spotter arm.

Step 5: You can now perform the movement from this starting position. If needed, you can hold weight plates for additional difficulty.

Equipment Needed:


Weight Rack


Spotter Arms

8-Sided Rubber Encased VTX Dumbbells (Pairs)

2 Heavy dumbbells

Towel

Towel for padding


Home Gym Hacks

We created the Home Gym Hacks series to help you get the most out of your home gym, and make sure you never feel limited because of it! Our Home Gym Hacks series is a bunch of tried and true tips and tricks for you to get the most out of your home gym! 

Check out our YouTube Channel and watch our Home Gym Hacks--we try to put a new episode out every week!


1 Response

Allen
Allen

September 09, 2019

Please send me more information about your products and services.

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