3 Back Extension Variations

Dustin Myers


3 Hyper Extension variations for posterior chain/core strength:

Band resistance


Arms Extended


A great way to program this staple exercise is to rotate thru each variation during the week.  One day do high volume 4x25 of the band resistance, and the next day complete 3x10 of the weighted extensions.  Take a day off from the movement then add in 3x5 super slow reps of the Arm Extended variation.  The band resistance can be done as a warm up before heavy lifting, but I would recommend the other two for after your workout.


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