Back · Back Extension Bench
Back Extension Bench Back Extension
How to do the back extension bench back extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Back Extension Bench
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
See it in motion
How to do it
Lie face down on a back extension bench with your hips supported. Cross your arms over your chest or behind your head. Lower your upper body, then extend upward, squeezing your lower back and glutes.
- 1Extend through your hips and spine gently; you should feel your lower back muscles engage without pain
- 2Extend the joint under control; you should feel the working muscle contract without locking out
- 3Move deliberately and with control rather than relying on speed or momentum
Common mistakes
- Don't feel pain or strain in unrelated areas; adjust your load or range if you do
- Don't hyperextend or lock out your joints; avoid using momentum to complete the movement
- Don't use momentum or rush through the reps, quality trumps quantity
Muscles worked
The back extension bench back extension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
Kovo programs the back extension bench back extension for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the barbell good morning
- How to do the barbell bent over row
- How to do the barbell shrug
- How to do the cable straight arm pulldown
- How to do the chin-up
- How to do the close grip lat pulldown
Last reviewed April 2026.