Seated Back Extension with Curl Bar

Area Targeted: Middle Back (along Spine)

The Seated Back Extension using Resistance Tube Bands and the Bodylastics Curl Bar is essential for a strong, healthy, and pain-free back. Strengthen your spinal erectors (muscles along the spine) with this exercise to combat lower back pain and enjoy a more resilient back.

Learn set-up, movements and points to remember below:

Set Up

Anchor: Secure the band(s) to the door with the door anchor at knee height

Bands: Thread the band(s) through the anchor and attach each end of the band(s) to an outer ring of the bar.

Body Positioning: Grip the bar with each hand, shoulders width apart, palms facing down. Sit down 3 to 4 feet from the door while facing the door. Keep your head straight and chest up. Your arms should be straight out in front of you at the same height as the anchor.


Lean back against the tension until your shoulders are about 1 foot off the floor. Return to the starting position (controlling the resistance). Repeat.

Points To Remember

1. Use a heavy amount of resistance to offset your body weight as you lean back.