FitCi
Step-by-step
- Sit on a bench with a wide foot stance and place the bar across your traps
- Lift your chest, brace your core, and lock your spine in neutral
- Hinge at the hips and lower your torso toward the bench under control
- Stop at the last point where you can keep your back flat
- Contract your spinal erectors to raise your torso back upright
Coaching tip
The seated position removes the hamstrings and focuses the load directly on the spinal erectors; keep the weight modest.
Caution
Skip this move or ask a professional first if you have pain or an injury in: lower back. FitCi filters it out of your program automatically based on the injuries in your profile.
More back exercises
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