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You may have seen some bring the bar back behind their head, but McDonald does not recommend this movement. "For similar benefits, without the risks, keep it to the front." Again, you can do this exercise with focus on the biceps and lats by bringing your hands under the bar and gripping it with your palms facing your face. Your arms will be much closer together, only a few inches apart in fact. Let the weight lift up, and then pull it down. If you would like to add to this exercise, try keeping the shoulders back and only move your arms, isolating the back muscles. We then moved on to the back extension bench. This bench looks a lot stubbier than the other benches and is usually found around the machine area. The bench has two foot grips and round pads to keep your legs in place as you lower your body. With this shorter bench, lay on your stomach with your feet firmly against the feet grips. To increase intensity adjust the machine so that there is nothing holding you up from your waist to your head. With your upper body now suspended from the top, lower your body in a straight motion towards the ground. It is probably best to have a partner or trainer for this exercise to let you know if you are keeping your back straight or not. Then raise your body back up. While for most exercises McDonald normally suggests pushing yourself, for this one, he is a bit more cautious. "You don't want to overdo it or round your back too much, it could cause some pain the next day. It's best to be on the conservative side at first." Once you do feel comfortable, McDonald suggests using a medicine ball to increase the intensity of the exercise. If you would like to do this exercise at home where you may have an exercise ball, you can. With your feet secured under a couch or up against the wall to keep your balance, place the ball underneath your stomach and upper thighs. Then slowly lower your body towards the ground and then up again. I found balancing myself to be quite a challenge with this exercise. In fact, until McDonald resorted to holding my legs down, I barely managed to position myself on top of the ball! Balance is definitely not one of my strong suits. Check out some exercise tips for these body parts: Get your abs fit for summer A challenge for your arms Hamstrings, bun and thighs, Oh My! Don't forget about your chest
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