External Links Exercises to benefit the Back Back Extension on Machine Starting Position: Lie face down on a back extension bench, with your hips positioned off the end of the bench. Hang your upper body down so your head points towards the floor. Place arms behind your head or cross them over your chest for more resistance. The Exercise: Keeping your back straight, extend your body at the hips until your shoulders are even with your hips. Hold for a second, then slowly return to the starting position. Tip: Do not hyperextend your lower back. Keep your back tight and straight throughout the movement. Back Extension on Floor Starting Position: Lie flat on the floor, face down, with your hands either on the floor (beginner) behind your back resting on your lower back, or by the side of your head with fingers by ears (intermediate), or arms stretched out in front of head (advanced). The Exercise: Using the lower back muscles, lift upper body off the ground, keeping hips pushed into the floor. Do not arch back, keep spine in straight/neutral position. Wide Grip Pull Ups Starting Position: Take an over hand grip on the bar, with hands placed 7-10 inches wider than your shoulders. Fully extend arms and relax shoulder muscles to stretch the lats (one of the back muscles). The Exercise: Pull up, raising shoulders first while holding elbows out to sides. Concentrate on pulling elbows down to raise your body. Continue to pull up until your chin