45 Degrees Back Extension Scapular Adduction

Default prescription & biomechanics

Primary muscles

Erector Spinae

Secondary muscles

Glutes, Hamstrings

Equipment

Bodyweight

Movement pattern

Isolation (Push force)

Difficulty

Intermediate

Working rep range

10-12 reps per set

Between-set interval

90 seconds rest

Step-by-step coaching cues

1. Keep your upper arms locked in position, allowing only your forearms to pivot at the elbow joint.
2. Extend your elbows fully, pushing through the triceps to achieve a complete peak contraction.
3. Pause for one second at full extension to maximise motor unit recruitment.
4. Lower the weight under a strict 3-second eccentric tempo, feeling the stretch in the long head of the triceps.

Joint & safety considerations

No specific joint contraindications are flagged for 45 Degrees Back Extension Scapular Adduction. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.

Biomechanical alternatives & swaps

Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.

Exercise	Relationship	Equipment
Lever Back Extension	Machine swap	Machine
Alternating Superman	Same movement pattern	Bodyweight
Back Extension on Exercise Ball	Same movement pattern	Bodyweight
Superman	Same movement pattern	Bodyweight
Superman W to Y	Same movement pattern	Bodyweight
Weighted Hyperextension	Same movement pattern	Bodyweight

From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.