Bent Over Back Extension Scapular Adduction

Muscles worked

Setup

1. Position yourself on the hyperextension bench with your hips resting just above the pads to allow for a full hinge at the waist.
2. Secure your ankles firmly under the foot pads and keep your legs straight with a soft bend in the knees.
3. Hinge forward at the hips until your torso is at a 45-to-90-degree angle, letting your arms hang straight down toward the floor.

How to do it

1. Exhale as you lift your torso until your body forms a straight line from head to heels, avoiding any excessive arching of the lower back.
2. As you reach the top of the extension, pull your shoulder blades back and down, squeezing them together as if trying to pinch a pencil between them.
3. Inhale as you slowly lower your torso and release the scapular squeeze back to the starting position in a controlled manner.
4. Maintain a steady tempo, taking 2 seconds to rise, holding the squeeze for 1 second, and 2 seconds to lower.

Form checklist

• Keep your neck in a neutral position by tucking your chin slightly and looking at the floor.
• Stop the extension when your torso is in line with your legs; do not hyperextend the lumbar spine.
• Ensure the movement comes from the hips and upper back, not by jerking the neck or shoulders.
• Keep your core braced throughout the entire range of motion to protect your spine.

Pro tips

• Focus on leading the upward movement with your chest rather than your head to maximize engagement of the erectors.
• Think about pulling your elbows toward your back pockets during the scapular adduction phase to better engage the lower traps.

Make it harder

• Hold a light weight plate or dumbbells against your chest or with extended arms to increase the lever length.
• Add a 3-5 second isometric hold at the peak of the contraction to increase time under tension.

Frequently asked

What muscles does the bent over back extension scapular adduction work?

The bent over back extension scapular adduction primarily targets the erector spinae and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the bent over back extension scapular adduction?

The bent over back extension scapular adduction requires no equipment — just your body weight.

Is the bent over back extension scapular adduction good for beginners?

The bent over back extension scapular adduction is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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