Banded Back Extension

The back extension on a 45 degree bench trains the spinal erectors, the glutes and the hamstrings by hinging over the pad and raising the torso back to a straight line. Adding a resistance band behind the neck solves the problem this exercise runs into quickly: bodyweight stops being challenging after a few sets, and holding a plate against the chest changes the leverage awkwardly. A band increases its resistance as you rise, so the hardest point falls at the top where the glutes finish the movement, which is exactly where you want it. Stop at a straight line rather than arching beyond it, because extra range at the top loads the lumbar joints without adding any muscular work. Keep the movement slow in both directions. Anchor the band low and behind you rather than in front, so the resistance opposes hip extension through the whole rise instead of pulling you forward off the pad.