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Instagram photo by triple_s_fitnessHyperextensions or Back Extentions ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ ⬇️ To perform this exercise, try to have the height of the pads at about your pelvis. You wanna have the pads support you so you don't fall over, but you don't want them to hinder you from getting a full range of motion. Try keeping your back straight as you can during the exercise, you might bend it a little bit on the decline at first, but if you can keep it straight, just lower the weight a little bit and time patience and practice will fix it. ⚫️⚫️⚫️⚫️⚫️⚫️⚫️⚫️⚫️⚫️ When most of us exercise the back, we often only hit the upper back (latissimus dorsi, rhomboid, trapezius, and the deltoids which are more of the shoulders). But what we often times fail to hit, is the lower back (erector spinae). There are many negative effects when the lower back is not exercised: our core as a whole can get weaker, so when you try to do ab workouts, that lower back pain you feel is due to the fact that your overall core is not strong. Another negative effect is that we're prone to injury from exercise like squats, deadlifts, even certain types of standing rows. Now for the positive effects, you will have a longer endurance for more exercises, your posture will get better, you're less prone to injury. So when you do your next workout, try implementing these back extensions into it. A good rep and set range would be 2x15. And remember, never sacrifice form for weight.

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