Step by step instructions, muscle activation and variants for the 45-Degree Back Extension with Scapular Adduction.
A back extension performed on a 45-degree hyperextension bench that combines posterior chain strengthening with an active scapular adduction at the top of the movement. The added squeeze of the shoulder blades increases recruitment of the mid-back and rear shoulder muscles.
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The 45-Degree Back Extension with Scapular Adduction 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.