Plate Back Extension

Plate Back Extension gif

Coach's Tips

Plate back extensions are great for strengthening your lower back. They mainly work your erector spinae to boost core stability.

1. Lie face down on the Roman chair and secure your feet tightly.

2. Hold the plate in front of your chest with both hands and maintain your grip.

3. Keep your back straight and stabilize your core.

1. Slowly lower your upper body until it is parallel to the floor or slightly below.

2. Contract your back muscles and lift your upper body to return to the starting position.

3. Hold tightly to your chest to prevent the plate from slipping while moving.

Exhale when lifting your upper body and inhale when lowering it.

1. Do not excessively arch your back and maintain a natural curve.

2. Do not lift weights beyond your capacity, and stop immediately if you feel pain.

3. Exercise slowly and with control, without any bouncing.

Curious about a Back workout plan that includes the Plate Back Extension