PlanWorkouts

Exercise 1333 · REF PERjVm8

Exercise Ball Back Extension With Arms Extended exercise animation

Exercise Ball Back Extension With Arms Extended

Category
Back
Target
Spine

Extending the arms overhead during a stability-ball back extension adds a lever arm that makes the spinal erectors and glutes work harder to control the movement than they would with arms crossed over the chest. The ball's instability also forces the hips and core to stabilize the whole rep, not just the lower back.

How to Do the Exercise Ball Back Extension With Arms Extended

  1. Place the stability ball on the ground and lie face down on top of it, with your hips resting on the ball and your feet against a wall for stability.
  2. Extend your arms straight out in front of you, with your palms facing down.
  3. Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
  4. Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Exercise Ball Back Extension With Arms Extended primarily targets the Spine, with Glutes as the primary synergist muscle group, along with the Hamstrings.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Spine Exercises

Back Extension On Exercise Ball Back Extension On Exercise Ball Stability Ball · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Exercise Ball Back Extension With Hands Behind Head Exercise Ball Back Extension With Hands Behind Head Stability Ball · Spine Exercise Ball Back Extension With Knees Off Ground Exercise Ball Back Extension With Knees Off Ground Stability Ball · Spine Exercise Ball Back Extension With Rotation Exercise Ball Back Extension With Rotation Stability Ball · Spine Exercise Ball Hug Exercise Ball Hug Stability Ball · Spine

Equipment Alternatives

Don't have stability ball? These target the same spine with different equipment.

Hyperextension Hyperextension Body Weight · Spine Band Straight Leg Deadlift Band Straight Leg Deadlift Band · Spine Lever Back Extension Lever Back Extension Leverage Machine · Spine Roller Back Stretch Roller Back Stretch Roller · Spine

FAQ

What muscles does the Exercise Ball Back Extension With Arms Extended work?
The Exercise Ball Back Extension With Arms Extended primarily targets the spine, with the glutes and hamstrings assisting.
What equipment do I need for the Exercise Ball Back Extension With Arms Extended?
The Exercise Ball Back Extension With Arms Extended is done with a stability ball.
What's a good alternative to the Exercise Ball Back Extension With Arms Extended?
If you don't have access to a stability ball, the Hyperextension targets the same spine using body weight instead.