Lying on a bench, grip behind your head and lift your body until only your upper back stays in contact. Lower yourself as one rigid line with hips and knees locked, then raise back up without folding at the waist.
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Movement guide
Existing guide · editorial review pending. Clinical review is pending.
4 sets of 3 to 5 slow lowers, tucked or with one leg bent until the straight version is honest.
A sagging back or a slipping grip drops your whole bodyweight onto the neck and upper back at once. Use an anchor that cannot tip or slide, end the set at the first sag, and skip it entirely with a neck or disc history.
Sources support the educational description; they do not establish that this exercise is suitable for you.
A direct source link has not yet been recorded for this existing entry.
No variation is labeled clinically validated.