Back Extension with Lower Trap Raise

Grab a pair of dumbbells and position yourself in the back-extension station, hooking your feet under the leg anchors.

Lower your upper body until it’s just short of being perpendicular to the floor—allow your back to round—and let your arms hang straight down from your shoulders, your palms facing each other.

Without moving your arms, raise your upper body until it’s in line with your hips. Holding that position, raise your arms at a 45-degree angle to your body (so that they form a “Y”) until they’re in line with your torso.

Lower your arms slowly, then repeat the entire move.