How to perform Prone Back Extension, Arms at Sides (Bodyweight)

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Back · Bodyweight

Prone Back Extension, Arms at Sides (Bodyweight)

Also known as: Prone Back Extension, Arms at Sides (Bodyweight).

A prone back extension with the arms beside the body.

How to perform this exercise

Lie prone with pelvis and legs supported on the floor, arms long beside the body and gaze down so the neck follows the spine.
Lift the chest a small comfortable distance using the back muscles while keeping the legs down, then lower slowly. Avoid throwing the head backward or forcing a large lumbar arch.

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Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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