Back Extensions

Back extensions are a great exercise to strengthen the extensor muscles in the back. Stronger back muscles can help treat or prevent back pain in both runners and cyclists. It is an excellent exercise for triathletes who must spend a lot of time in the "aero-" position on the bike
Find a padded bench which gives you enough clearance and has a way to anchor the feet.
Clasp the hands behind the neck and bend at the waist up and down in a smooth, controlled motion.
Small weight plates (e.g., 2.5, 5, 10 or 25 lbs) can be held behind the neck to give added resistance.
Like other exercises this one should NOT be painful.