Partner-Supported Flat-Bench Back Extension

Lie face down along a stable flat bench with the hips near its end and the torso extending beyond it. Have a training partner securely hold the legs; check that the bench cannot tip before beginning. Cross the arms over the chest. Hinge slowly at the hips to lower the torso toward the floor, stopping before contact or any loss of back control. Raise the torso until it is in line with the legs, then lower again under control. Avoid swinging or arching past a straight body line.

Partner-Supported Flat-Bench Back Extension primarily trains the back, with the legs contributing. The exact demand depends on your setup, range, and chosen load.

Rehearse the setup with a manageable load or easy variation. Follow the exercise-specific steps below through a controlled range. Repeat the same setup each set and stop when you lose control of the movement.

Related options include Chin-up, Pull-up, Back Extension. These can have different equipment, range, and movement demands. Open the guides below to compare the setups before choosing a replacement.