45 degrees Back Extension Scapular Adduction
Perform the 45 degrees back extension scapular adduction to strengthen your lower back and improve scapular stability.
- Lie face down on a back extension bench, adjusting the angle to 45 degrees.
- Secure your feet under the footpads and position your hips at the edge of the bench.
- Extend your arms in front of you, palms facing down.
- Lift your upper body while squeezing your shoulder blades together.
- Lower back down to the starting position and repeat.
How to perform the 45 degrees Back Extension Scapular Adduction
- Set up. Set up in a stable, balanced starting position appropriate for the 45 degrees Back Extension Scapular Adduction using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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