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Rounded Back Extension

Step by step instructions, muscle activation and variants for the Rounded Back Extension.

MediumLower back

About this exercise

The rounded back extension is performed on a hyperextension bench with the spine intentionally curved rather than kept neutral. This technique shifts the emphasis from the glutes and hamstrings onto the lower back erectors, training them through a lengthened range of motion. It is a controlled movement that builds spinal erector strength and endurance.

How to Perform

  • Position yourself face-down on the hyperextension bench with your hips at the edge of the pad
  • Cross your arms over your chest or place your hands behind your head
  • Allow your upper body to lower toward the floor, rounding your spine gently as you descend
  • From the fully rounded, lowered position, contract your lower back to raise your torso upward
  • Allow a slight forward rounding to persist throughout — avoid hyperextending at the top
  • Pause briefly at the top of the movement, then lower under control

Muscle Activation

Primary
Lower back
Secondary
GlutesHamstrings

Common Mistakes

Common mistakes content is coming soon.

About the Rounded Back Extension

The Rounded Back Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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