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Back Extention with Swiss Ball

Target Muscles

Erector spinie, glutes.

Starting Position

  • Lie over the Swiss ball, face down, keeping your hips halfway up the ball rather than balanced on top of it.
  • Place your arms either crossed over your chest or by the sides of your head.
  • Keep your legs wide and straight out behind you.

The Movement

  • Slowly raise your upper body in a straight line towards the ceiling.
  • Hold for a count of two; then slowly lower.


  • Do not arch your back.
  • Keep your head in line with your spine.
  • To make the movement harder, bring your legs closer together.

Exercises for your Back Workouts.

Lat Pull-down.


One-arm Row.

Seated Cable Row.

Bent-over Barbell Row.

Straight-arm Pull-downs.

Dumbbell Shrug.

Back Extention on the Floor.

Back Extention with Swiss Ball.

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