Technique Summary

Using a roman chair or a hyperextension incline bench, place your ankles under the pads, and adjust support so it's directly under your quads (the pubic bone should be free to perform the motion).  Lean forward, exhale, bring your back up, inhale.

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Exercise Type: Isolation

Primary Muscle: Lower Back

Secondary Muscle: Gluteus Maximus and Hamstrings

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Technique Details

Lower back is an integral part of your body.  It is also one of your weakest and most difficult areas to develop.  Unlike your chest, or your shoulders, there is very little muscle mass concentrated around your lower back, yet it is the core of your body.  Using heavy weights in performing other exercises is more likely to cause injury if you have a weak lower back.  Keep this weakness in mind as you perform the lower back extensions.  Do not rock your body or move your torso quickly and abrasively.  Focus on the contraction as you bring your body up.  You could lift your head to complete the hyper extension.  You could use a straight bar to stabilize your upper back.  To do so, take an overhand wide grip of a straigh bar over your neck.  You could keep your hands folded at your chest or behind your neck.  When you develop your lower back and feel that you are ready to add resistance, you could grab a weight disk, holding it with your folded arms in front of your chest, or behind your neck in a way that's most comfortable for you.