What is Overhead Back Extension?

The Overhead Back Extension is a prone calisthenics exercise that lifts the chest and arms while engaging the back, shoulders and glutes. It’s a medium-difficulty posterior-chain move emphasizing scapular control, hip extension and core stability to improve back strength and posture.

How to Do Overhead Back Extension

  1. Position prone: Lie face down with legs together, arms overhead holding a towel or resistance band shoulder-width apart, head neutral facing the floor.
  2. Create tension: Drive shoulders up toward your ears, squeeze glutes and try to pull the band apart to build tension before lifting; keep arms straight.
  3. Brace core: Engage your core and glutes, press ribs down to avoid lumbar overextension, and maintain a slight posterior pelvic tilt throughout the movement.
  4. Lift chest and arms: Raise your chest and arms off the floor by reaching forward rather than up, keeping shoulders active and avoiding excessive lower-back arch.
  5. Hold and breathe: Hold the top position for the desired time, breathe evenly, keep neck neutral, and maintain band tension and glute activation.
  6. Lower with control: Slowly lower chest and arms to the floor while maintaining tension and core engagement; reset shoulder position before the next repetition.

Muscle Groups

Shoulders, Glutes, Back

Description

Assume a prone position on the floor, legs together. Extend your arms overhead & grip a towel or resistance band, with hands about shoulder width apart.

Drive your shoulders up to your ears, squeeze your glutes, and create tension by trying to pull the towel apart.
Staying tight, arms straight, triceps engaged, raise your arms & chest off the floor.
Keep your head neutral, facing the floor. Keep your glutes engaged, & try to reach forward, rather than up & avoid extending through the lower back. Breathe. Hold for time.

Movement Group

Back

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the main benefits of the Overhead Back Extension?

This exercise strengthens the posterior chain—upper and lower back, shoulders and glutes—improves scapular control and posture, and enhances hip extension. It requires minimal equipment and helps reduce shoulder and back stiffness when performed with proper form.

What common mistakes should I avoid?

Avoid overextending the lower back, lifting the head, bending the arms, or using momentum. Failing to engage glutes and core or not creating band tension reduces effectiveness and increases injury risk.

How can I progress or modify this exercise?

Progress by increasing hold time, using a heavier resistance band, or adding single-arm reaches. To regress, reduce range of motion, keep hands nearer the hips, or perform fewer seconds per hold until strength and control improve.