Back · Bodyweight
45 Degrees Back Extension Scapula Adduction
How to do the 45 degrees back extension scapula adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Compound
How to do it
Set up in a 45 degree back extension bench with your hips on the pad and ankles secured. Hinge forward at your hips to lower your torso, keeping your arms hanging or out to the sides. As you raise your torso back up to a straight line, pull your shoulder blades together and down. Pause at the top with your scapula squeezed, then lower under control.
- 1Feel your lower back and glutes raise your torso
- 2Squeeze your shoulder blades together and down at the top
- 3Keep the lift smooth and controlled, not jerky
Common mistakes
- Do not hyperextend past a straight line at the top
- Avoid rounding your back on the way down; hinge from the hips
- Do not shrug your shoulders up toward your ears
Muscles worked
The 45 degrees back extension scapula adduction mainly works the lower back and mid traps, with the lower traps, glutes, hamstrings, upper traps, and rear delts assisting.
- Lower BackPrimary
- Mid TrapsPrimary
- Lower TrapsSupport
- GlutesSupport
- HamstringsSupport
- Upper TrapsSupport
- Rear DeltsSupport
- LatsMinor
- Lower AbsMinor
Kovo programs the 45 degrees back extension scapula adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.