Rounded Back Extension
Description
The rounded back extension performs a back extension on a GHD or Roman chair with intentional spinal flexion and extension rather than maintaining a flat back. You round your spine at the bottom and extend it at the top, working the erector spinae through spinal flexion and extension range.
Muscle Group
Equipment Required
Rounded Back Extension Instructions
- Set up on a GHD or back extension machine. Face down, hips on the pad.
- Lower your torso down. Allow your spine to round at the bottom.
- Extend back up by uncurling your spine — segment by segment from bottom to top.
- Continue until your torso is in line with your legs or slightly above.
- Squeeze your erector spinae at the top.
- Lower with control, allowing the spine to round again.
- Use bodyweight only. The intentional rounding means this should not be loaded heavily.
- Aim for 12 to 15 reps.
Rounded Back Extension Form & Visual
Rounded Back Extension Benefits
- Works the erector spinae through full flexion-extension range
- Builds spinal segmental control
- Different stimulus from flat-back extensions
- Useful for back endurance
- Develops spinal awareness
- Bodyweight only for safety
Rounded Back Extension Muscles Worked
- Erector spinae (through full range)
- Multifidus
- Gluteus maximus (slight)
Rounded Back Extension Variations & Alternatives
- Back Extension (flat back)
- Reverse Hyperextension
- Superman
- Cat Cow Stretch
- Jefferson Curl
- Lying Back Extension
- Lever Back Extension
- Band Back Extension
- 45 Degrees Back Extension
