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Back Hyperextension with Scapular Retraction

Targets the lower back, rhomboids, mid traps with a controlled extension pattern; builds strength, control and mind-muscle connection.

BackIntermediateStrengthExtension

At a glance

Muscles workedPrimary: Lower back, Rhomboids, Mid traps. Secondary: Gluteus maximus, Hamstrings, Rear delts
Muscle groupBack
DifficultyIntermediate
TypeStrength · Extension
Sets & reps3 sets × 10-12 reps
Estimated calories burned~5 kcal

How to do it

  1. Set up on the hyperextension bench with the hips on the pad.
  2. Lower the torso with a flat back.
  3. Rise up and pull the shoulder blades together at the top.
  4. Lower slowly without rounding.

Equipment

Coaching tips

Benefits

Targets the lower back, rhomboids, mid traps with a controlled extension pattern; builds strength, control and mind-muscle connection.

Common mistakes

Using momentum or arching the lower back instead of squeezing the target muscle.

Make it harder

Add load or hold at the top.

Make it easier

Reduce the range of motion, load, or reps and go slower.

Breathing

Exhale on the effort, inhale on the return.

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Renagade Row with Rotation

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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.