Isandiso sangemuva kuwumsebenzi osetshenziselwa ukwakha amandla aphansi emuva aphinde aqondise ama-hamstrings nama-glutes. Iphinikhodi ye-Hammer Strength Loaded Selection Back Extension iyingxenye eyisisekelo yokuqeqeshwa kwamandla. Kukhona indlela yokuqala elungisekayo enezimo ezinhlanu yokukhethwa kobubanzi bokunyakaza ngakunye, iphedi ye-lumbar isiza abasebenzisi ukuthi bathole kahle indawo ye-eksisi yokuzungezisa, kanye nezindawo ezimbili zezinyawo ezingasheleli zilingana bonke osayizi.