Plate Back Extension

Starting Position

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

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

3. Keep your back straight and stabilize your core.

Proper Form

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

2. While contracting your back muscles, lift your upper body back to the starting position.

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

Breathing Technique

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