How to do the Exercise Ball Back Extension With Arms Extended
Exercise Ball Back Extension With Arms Extended is a beginner single-joint isolation pushing exercise targeting the Spine in the Back region. Performed using stability ball, it falls under the strength category. Secondary muscles engaged include Glutes and Hamstrings.
Exercise Ball Back Extension With Arms Extended demonstration · © GymiaFit
Exercise Ball Back Extension With Arms Extended at a glance
- Primary muscles
- Spine
- Secondary muscles
- Glutes, Hamstrings
- Equipment
- Stability Ball
- Level
- Beginner
- Type
- Isolation (single-joint)
- Force
- Push
Exercise Ball Back Extension With Arms Extended step by step
- 1Place 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.
- 2Extend your arms straight out in front of you, with your palms facing down.
- 3Engage your core and slowly lift your upper body off the ball, keeping your back straight and your neck in line with your spine.
- 4Pause for a moment at the top, then slowly lower your upper body back down to the starting position.
- 5Repeat for the desired number of repetitions.
Exercise Ball Back Extension With Arms Extended — questions
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 also recruits the Glutes, Hamstrings as secondary movers.
What equipment do I need for the Exercise Ball Back Extension With Arms Extended?
You need stability ball. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Exercise Ball Back Extension With Arms Extended suitable for beginners?
Yes. It is classed as a beginner movement: the pattern is simple enough to learn in a session and easy to scale by adjusting range of motion or load.
What can I do instead of the Exercise Ball Back Extension With Arms Extended?
Back Extension On Exercise Ball, Exercise Ball Back Extension With Hands Behind Head, Exercise Ball Back Extension With Knees Off Ground train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Exercise Ball Back Extension With Arms Extended demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.