Zirv Fitness
Strength exercise

Prisoner Back Extension

How to do it

  1. Set up on a back extension bench with your hands behind your head.
  2. Interlace your fingers behind your head in a prisoner position.
  3. Lower your torso toward the ground with control.
  4. Raise back up by extending your spine and squeezing your lower back.
  5. Keep your hands behind your head throughout for added difficulty.
  6. Avoid hyperextending at the top of the movement.

Muscles worked

Erector SpinaeGroup of muscles running along the spine responsible for back extension and posture.
Lower BackMuscles of the lumbar region responsible for supporting the spine and trunk movements. All Lower Back exercises
Gluteus MaximusLargest gluteal muscle responsible for hip extension and external rotation. All Gluteus Maximus exercises

Related Lower Back exercises

Arch Body HoldAxle DeadliftBack Extension (Bodyweight)Back Extension MachineBand DeadliftBand Romanian Deadlift
Type
Strength
Equipment
Back Extension Bench (Roman Chair)
Primary muscles
Erector Spinae, Lower Back, Gluteus Maximus
Measured in
Reps and weight