45 degrees Back Extension Scapular Adduction
- Target muscle
- —
- Equipment
- Body weight
- Body part
- Back
- Type
- Strength
The 45-degree back extension with scapular adduction is a body-weight back exercise that trains the lower- and mid-back muscles (erector spinae) while adding a shoulder-blade squeeze to work the upper-back retractors (rhomboids and mid-traps). Performed on a 45° hyperextension bench, it strengthens spinal extension and trains you to pull the shoulder blades together, making it a useful posture and back-health movement.
How to do the 45 degrees Back Extension Scapular Adduction
- 1Set the pad of the 45-degree bench just below your hip crease so you can hinge freely at the hips, and lock your feet under the footplate.
- 2Lie face-down over the pad with your body in a straight line and let your torso fold down toward the floor.
- 3Brace your core and hinge from the hips to raise your torso until it forms a straight line with your legs, squeezing your glutes at the top.
- 4As you reach the top, draw your shoulder blades down and together (scapular adduction) as if pinching a pencil between them.
- 5Hold the squeeze for a one-second pause, keeping your neck in line with your spine rather than craning it up.
- 6Lower your torso back down under control while releasing the shoulder-blade squeeze, keeping the movement smooth.
- 7Complete your reps, then carefully step out from under the footplate.
Form tips
- Keep the motion controlled in both directions — drive the lift with your back and glutes, not momentum or a swing.
- Lead the top of each rep with the shoulder-blade squeeze so the mid-back retractors share the work, not just the lower back.
- Keep your spine neutral and avoid hyperextending past a straight body line at the top.
- Hold your hands at your chest or temples to start; only add load once you can pause and squeeze cleanly with body weight.
Common mistakes
- Swinging up with momentum, which takes tension off the back muscles and stresses the spine.
- Over-extending past a straight line at the top, which compresses the lower back instead of strengthening it.
- Rounding the upper back instead of pulling the shoulder blades together, so the scapular retractors never engage.
- Craning the neck upward to lead the movement, which strains the cervical spine.
Frequently asked questions
What muscles does the 45-degree back extension with scapular adduction work?
It works the lower- and mid-back erector spinae through spinal extension, plus the shoulder-blade retractors (rhomboids and mid-traps) and the glutes when you squeeze the shoulder blades together at the top.
What does the scapular adduction add to a normal back extension?
Drawing the shoulder blades down and together at the top recruits the upper-back retractors, so the movement trains the mid-back and posture muscles instead of only the lower back.
Is this exercise good for beginners?
Yes. It uses only body weight, so beginners can learn the hip hinge and shoulder-blade squeeze with a controlled range before adding any load.
How many sets and reps should I do?
Two to three sets of 10 to 15 reps with a brief pause and squeeze at the top works well. Prioritize a clean squeeze and full control over chasing higher numbers.
