Back · Bodyweight
Rounded Back Extension
How to do the rounded back extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Set up on the floor or a bench with your spine flexed and shoulders rounded forward. Slowly extend your spine one vertebra at a time, rolling up through a rounded back until you reach a tall, extended position. Lower back down with control, articulating through the spine each rep.
- 1Feel your lower back and spinal muscles roll you up segment by segment
- 2Keep the movement slow and articulate through the whole spine
- 3Let the contraction build in your lower back and glutes at the top
Common mistakes
- Don't snap or thrust your spine backward at the top
- Avoid using momentum; control each segment of the roll
- Don't hyperextend hard past a neutral tall position
Muscles worked
The rounded back extension mainly works the lower back, with the glutes and hamstrings assisting.
- Lower BackPrimary
- GlutesSupport
- HamstringsSupport
- Upper TrapsMinor
- Upper AbsMinor
- Lower AbsMinor
Kovo programs the rounded back extension 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.