Upper back exercise
Foam Roller Back Extension
Upper back mobility, extending backward over a roller to open the thoracic spine before training.
- Primary muscleUpper back
- Also worksChest
- EquipmentOther
- LevelBeginner
- Upper back
- Chest
- Other
How to do the Foam Roller Back Extension
4 steps, in the order you do them.
- Place the roller on the floor and sit in front of it with your knees bent and your feet flat.
- Lean back until the roller sits under your upper back and support your head with your hands.
- Keep your hips on the floor and let your upper body drop back over the roller, without arching your lower back.
- Come back up and repeat 8 to 10 times, moving the roller a bit on each set.
Muscles worked
Alternatives to the Foam Roller Back Extension
They work the upper back with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More upper back exercises
Neck RotationUpper back · Bodyweight
Clean PullUpper back · Barbell
Neck Side Bend StretchUpper back · Bodyweight
Y RaiseUpper back · Bodyweight
Frequently asked questions
What muscles does the Foam Roller Back Extension work?
The Foam Roller Back Extension works mainly the upper back. It also works the chest.