Bent-Over Back Extension with Scapular Adduction

Step by step instructions, muscle activation and variants for the Bent-Over Back Extension with Scapular Adduction.

EasyMiddle backLower back

About this exercise

A bodyweight exercise performed in a bent-over stance that combines lower-back extension with scapular adduction to strengthen the entire posterior chain and improve mid-back posture. The movement trains the erector spinae, rhomboids, and rear deltoids together.

How to Perform

Stand with feet hip-width apart, then hinge at the hips and lower your torso until it is roughly parallel to the floor, keeping your knees slightly bent
Let your arms hang straight down or extend them in front of you in the lowered position
Brace your core and keep a neutral spine throughout
Simultaneously extend your lower back slightly and pinch your shoulder blades together as you raise your arms out to the sides or behind you
Hold the contracted position briefly, feeling the squeeze across the mid and upper back
Slowly return your arms and torso to the starting bent-over position and repeat

Muscle Activation

Primary

Middle backLower back

Secondary

GlutesTrapezius

Common Mistakes

Common mistakes content is coming soon.

About the Bent-Over Back Extension with Scapular Adduction

The Bent-Over 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.

Bent-Over Back Extension with Scapular Adduction

About this exercise

How to Perform

Muscle Activation

Common Mistakes

About the Bent-Over Back Extension with Scapular Adduction

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