45 degrees Back Extension Scapular Adduction

Strengthen your lower back and improve posture with the 45-degree Back Extension Scapular Adduction.

IntermediateBack Body weight

Movement: Compound
Force: Pull
Per set: 1 min
Rest: 30s

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Variations of 45 degrees Back Extension Scapular Adduction

Isolation

Scapula Elevation Depression

Back · Body weight

Beginner

Compound

Bent Over Back Extension Scapular Adduction

Back · Body weight

Intermediate

Compound

Sitting Scapular Adduction

Back · Body weight

Beginner

Description

A strength training exercise that targets the lower back muscles and scapular adductors. The exerciser lies prone on a 45 degrees incline bench and extends their back while bringing their shoulder blades together.

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How to do 45 degrees Back Extension Scapular Adduction

01
Setup
Adjust the 45-degree back extension bench so your hips are just above the pad, allowing your upper body to hang freely. Secure your ankles under the footpads and cross your arms over your chest.
02
Setup
Ensure your spine is neutral and your core is lightly braced, with your body forming a straight line from head to heels. Allow your upper body to hang towards the floor, feeling a stretch in your hamstrings and lower back.
03
Inhale, then exhale as you simultaneously extend your spine by lifting your torso until it's in line with your legs, and retract your shoulder blades by squeezing them together. Focus on lifting with your lower back and pulling your shoulder blades towards your spine.
04
Hold the peak contraction for a moment, feeling the engagement in your spinal erectors and between your shoulder blades. Avoid hyperextending your lower back or shrugging your shoulders towards your ears.
05
Slowly and with control, lower your torso back to the starting position, allowing your shoulder blades to protract slightly and your back to gently round. Inhale as you descend, maintaining tension throughout the movement.

Tips

Focus on initiating the movement from your lower back and simultaneously squeezing your shoulder blades together to maximize the engagement of both target muscle groups.
Maintain a neutral neck position throughout the exercise; avoid craning your neck upwards or tucking your chin excessively to prevent strain.
Control the eccentric (lowering) phase of the movement, resisting gravity as you return to the starting position to enhance muscle growth and control.
Breathe out as you lift your torso and squeeze your shoulder blades, and breathe in as you slowly lower back down to maintain core stability.

Common mistakes

Rounding your upper back excessively during the lift neglects scapular adduction; instead, focus on maintaining a proud chest and actively squeezing your shoulder blades together.
Hyperextending the lower back at the top of the movement puts undue stress on the lumbar spine; only extend until your body forms a straight line from head to heels, engaging your glutes.
Using momentum to lift your torso reduces muscle engagement; perform the movement slowly and with control, emphasizing the squeeze at the top and the controlled descent.

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Questions

Is 45 degrees Back Extension Scapular Adduction good for beginners?

45 degrees Back Extension Scapular Adduction is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for 45 degrees Back Extension Scapular Adduction?

You need Body weight to perform 45 degrees Back Extension Scapular Adduction. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for 45 degrees Back Extension Scapular Adduction?

Focus on initiating the movement from your lower back and simultaneously squeezing your shoulder blades together to maximize the engagement of both target muscle groups. Maintain a neutral neck position throughout the exercise; avoid craning your neck upwards or tucking your chin excessively to prevent strain. Control the eccentric (lowering) phase of the movement, resisting gravity as you return to the starting position to enhance muscle growth and control. Breathe out as you lift your torso and squeeze your shoulder blades, and breathe in as you slowly lower back down to maintain core stability.

What are common mistakes when doing 45 degrees Back Extension Scapular Adduction?

Rounding your upper back excessively during the lift neglects scapular adduction; instead, focus on maintaining a proud chest and actively squeezing your shoulder blades together. Hyperextending the lower back at the top of the movement puts undue stress on the lumbar spine; only extend until your body forms a straight line from head to heels, engaging your glutes. Using momentum to lift your torso reduces muscle engagement; perform the movement slowly and with control, emphasizing the squeeze at the top and the controlled descent.