Exercise Library

Upper Back Extension



The upper back extension is a simple exercise to strengthen thoracic spine extension.
 
 
Execution
 
Lie on your stomach and place a dumbbell behind your neck, holding it in place with the hands. Keeping your abs and glutes tight, extend your upper back to lift your head and chest, then lower to the floor under control.
 
You can have a partner hold your legs down or fix your feet under a piece of equipment to hold your body still.
 
 
Purpose
 
The upper back extension is a simple way to emphasize upper back extension strength to support positions in the jerk, clean or squat.
 
 
Programming
 
Upper back extensions can be done at the end of your workout with 3-5 sets of 10-20. Make sure the weight doesn’t exceed your ability to extend the upper back as far as your mobility allows.  
 
 
Variations
 
Upper back extensions can be done with pauses in the extended position, with a plate instead of a dumbbell, and lying on a bench.






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