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How do I perform a bench back iso-extension with rotation?

Wendy Batts
Fitness
Begin by placing your legs into a back-extension bench. Extend your legs, making sure they are shoulder-width apart. Next, cross your arms over chest and bend forward at your waist. Draw-in your belly button and squeeze your glutes. While, keeping your legs straight - raise your upper body and rotate your torso until it is in line with your legs. Rotate torso back to center and return to the starting position. Repeat, rotating in opposite direction.
 
Lie face down on a back extension bench.  Extend your legs and place your feet shoulder-width apart.  Lower your upper body down towards the ground by bending at the waist.  Cross your arms over your chest, tuck in your chin, draw-in your navel and contract your glutes.  Raise your upper body until your head and back are in line with your legs.  Hold the upright position and then slowly lower your upper body back down to the starting position.  Repeat. 

 

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Important: This content reflects information from various individuals and organizations and may offer alternative or opposing points of view. It should not be used for medical advice, diagnosis or treatment. As always, you should consult with your healthcare provider about your specific health needs.