Also known as: prone back extension, banded superman, overhead superman, banded back extension, prone overhead raise

What is Overhead Back Extension?

The Overhead Back Extension is a prone back-strengthening exercise that lifts the chest and arms while tensioning a band or towel. It primarily targets the shoulders, glutes, and back. Difficulty: medium - requires core stability and shoulder/triceps engagement to maintain a neutral neck and prevent lumbar overextension.

How to Do Overhead Back Extension

  1. Set up prone: Lie prone with legs together and grip a resistance band or towel overhead at shoulder width. Keep a neutral neck and long spine.
  2. Create tension: Pull the band or towel outward to create lateral tension, engaging triceps and shoulder stabilizers before initiating the lift to protect the shoulders.
  3. Engage posterior chain: Squeeze glutes and brace the core, keeping ribs down to avoid lumbar extension; this protects the lower back during the raise.
  4. Lift chest and arms: With arms straight and triceps engaged, lift chest and arms off the floor by reaching forward (not up). Lead with shoulders, not the lower back.
  5. Hold with control: Pause at the top for a controlled hold, maintain neutral head position, breathe steadily, and monitor lower-back sensation to avoid overextension.
  6. Lower slowly: Lower chest and arms back to the floor slowly under tension, keeping shoulders engaged and glutes tight; reset before repeating for desired reps.

Muscle Groups

Back, Glutes, Shoulders

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
Equipment: Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Overhead Back Extension?

It strengthens the shoulders, upper and lower back, and glutes while improving scapular control and posterior chain endurance. This exercise supports better posture, hip extension control, and reduced imbalance risk when performed with proper form.

What are common mistakes to avoid?

Common mistakes include overarching the lumbar spine, reaching up instead of forward, letting the head hyperextend, relaxing the glutes, bending the arms, or using too much band tension. Correct by keeping ribs down, engaging glutes, and maintaining straight arms.

How can I progress or modify this exercise?

To modify, reduce range of motion or remove the band and perform a shallow prone raise. To progress, use a heavier resistance band, increase hold time, add a small plate, or perform the movement on a stability ball.