How to do it

1. Position yourself securely on the back extension bench, securing your ankles under the pads.
2. Hold a weight against your chest using crossed arms or by your neck.
3. Lower your upper body, bending at the hips, until your torso is just above perpendicular to the floor.
4. Raise your torso back up by engaging your lower back muscles until your body is in a straight line.
5. Hold briefly at the top, then repeat.