Exercise Ball Back Extension With Arms Extended
Skip the guesswork: Exercise Ball Back Extension With Arms Extended leans on straightforward equipment demands for control through the whole range.
How to do Exercise Ball Back Extension With Arms Extended
- 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.
- Extend your arms straight out in front of you, with your palms facing down.
- Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
- Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- Repeat for the desired number of repetitions.
Exercise Ball Back Extension With Arms Extended Sets and Reps by Goal
Strength
4 sets of 6-8 reps at your hardest clean leverage, resting 2-3 minutes. Change one variable a week and let the rest stay put.
Hypertrophy
4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape.
Endurance
3 sets of 25-30 reps with 30-45 seconds of rest. Stop the set at the last rep that still looks like the first.
Common Exercise Ball Back Extension With Arms Extended Mistakes
Choosing a load you can move but cannot own
Pick a weight that lets you finish every rep looking the same.
Letting a nearby joint take over as the set gets hard
Stop the set as soon as the working joint stops leading the movement.
Adding weight faster than technique can absorb it
Hold a weight until every rep looks identical, then move up.
Easier and Harder Than Exercise Ball Back Extension With Arms Extended
Swap Exercise Ball Back Extension With Arms Extended For
Exercise Ball Back Extension With Arms Extended — Frequently Asked Questions
How do you do the Exercise Ball Back Extension With Arms Extended?
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. Extend your arms straight out in front of you, with your palms facing down. Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine. Use stability Ball and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Exercise Ball Back Extension With Arms Extended work?
The Exercise Ball Back Extension With Arms Extended primarily targets the spine. It is classified as a back exercise and is performed with stability Ball.
How many sets and reps of the Exercise Ball Back Extension With Arms Extended should I do?
For muscle growth: 4 sets of 12-18 reps with 60 seconds of rest. Add reps before you add load, and keep every rep the same shape. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Exercise Ball Back Extension With Arms Extended good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic back patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Exercise Ball Back Extension With Arms Extended?
Try the Weighted Hyperextension (on Stability Ball), Upward Facing Dog or the Band Straight Leg Deadlift. Each trains the spine with a similar movement pattern, so you can swap based on the equipment you have available.
