The Back Extension is used to strengthen the lower back. It can be performed in a variety of ways, with or without a bench. One of the most common and productive methods is to perform the exercise on a Roman Chair.
START by lying face down on the bench so that your hips are on top of the pads, but your upper body hangs over. Hook the back of your heels under the ankle rollers to secure you in place.
With your back rounded (not straight) and your hands either folded across your chest, behind you head or on your hips, uncoil your back to raise your upper body.
When your torso is parralel to the floor and your back is straight pause for a moment, then slowley lower to the starting, rounded-back position.
Variations of the Back Extension include: