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Lower Back · Intermediate

Prone Back Extension with Scapular Adduction

Low-load prone drill combining controlled trunk extension with upper-back scapular retraction.

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Prone Back Extension with Scapular Adduction demonstration

Exercise overview

Training details

Lower BackUpper BackGlutes

Equipment

Bodyweight

Sets × reps

2 × 12

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Lie face down on a mat with your legs long and arms reaching forward, palms facing the floor.
  2. 02Brace your abdomen lightly and keep your neck in line with your spine.
  3. 03Lift your chest only a small distance from the floor while drawing your elbows down and back.
  4. 04Pause with the shoulder blades gently drawn together, without throwing the head back or forcing the lower back into hyperextension.
  5. 05Reach the arms forward and lower the chest under control before the next repetition.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationLying Back Extension with Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteBack ExtensionsComparable substituteArrested SupermanComparable substituteProne Cobra Hold

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