Plate Pull - Seated Bent Over
Recommendations: 1-3 Sets, 4-8 Reps, 30-50 Wght
Intermediate Lower Back Hamstrings Glutes Strength Plate Flat Bench Push Compound Gym
Purpose: This exercise can be a powerful tool for developing the spinal erectors.
Benefits: This exercise has a different resistance curve from back extensions so these two exercises make a good combination.
Sit on a supine (flat) bench with your feet flat on the floor, with a light plate held against the back of your head (no matter your experience, start very light no more than 10 to 20 pounds). This is your starting position. Bend forward at the waist until your torso is parallel with the floor. At the bottom of the movement, your chest should be down against your thighs. Inhale while doing this movement. Slowly straighten up, maintaining a slight bend in the knees. Exhale while doing this movement. Repeat for the required number of repetitions.
The muscles of the lower back straighten the spine. They work together with the abdominals to keep the spine upright. Good Mornings places a lot of stress on the lower back.
Step 1
Sit on a flat bench with your feet flat on the floor, holding a light plate behind your head.
Sit on a supine (flat) bench with your feet flat on the floor, with a light plate held against the back of your head (no matter your experience, start very light no more than 10 to 20 pounds). This is your starting position.
Step 2
Bend forward at the waist until your chest is resting on your thighs. Maintain the slight bend in your knees.
Bend forward at the waist until your torso is parallel with the floor. At the bottom of the movement, your chest should be down against your thighs. Inhale while doing this movement.
Step 3
Slowly straighten up, returning to the starting position.
Slowly straighten up. Exhale while doing this movement. Sit on a supine (flat) bench with your feet flat on the floor, with a light plate held against the back of your head (no matter your experience, start very light no more than 10 to 20 pounds).