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Back Hyperextension T Pose on Flat Bench

Strengthens the lower back and rear delts while reinforcing scapular control at the top of the extension

BackIntermediateStrengthExtension

At a glance

Muscles workedPrimary: Lower back
Muscle groupBack
DifficultyIntermediate
TypeStrength · Extension
Sets & reps3 sets × 10-12 reps
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Lie face down on a flat bench with arms extended out to the sides
  2. Step 2: Engage your lower back and glutes to lift your chest off the bench
  3. Step 3: At the top, hold a T pose with arms straight out to the sides
  4. Step 4: Squeeze your shoulder blades together briefly
  5. Step 5: Lower back down with control and repeat

Equipment

Coaching tips

Benefits

Strengthens the lower back and rear delts while reinforcing scapular control at the top of the extension

Common mistakes

Hyperextending the neck instead of leading with the chest

Make it harder

Hold the T pose longer at the top or add light dumbbells

Make it easier

Skip the T pose arm spread and keep arms at your sides

Breathing

Exhale lifting into the T pose, inhale lowering down

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.