1 - Position yourself on the back extension bench with your thighs resting on the padded support and your feet secured under the footpads. Your upper body should be hanging freely off the bench.
2 - Cross your arms over your chest, or if you prefer, you can place your hands behind your head with your elbows pointing outward.
3 - Lower your upper body toward the ground, allowing your back to arch slightly as you descend. Keep your neck in line with your spine, and maintain a neutral position without overextending your neck.
4 - Continue to lower your upper body until your torso is nearly parallel to the ground, or as low as your flexibility allows without discomfort.
5 - Use your lower back muscles to lift your upper body back up until it’s in line with your hips. Squeeze your glutes at the top of the movement.
