Back Extension Machine
Sit in the back extension machine with your upper back against the padded lever and your hips secured by the thigh and lap pads. Cross your arms over your chest or hold the handles, then extend your torso backward by driving against the pad until your spine is in a straight, neutral line. Squeeze your glutes and lower back at the end of the range without hyper-arching. Return forward under control, resisting the weight as your torso folds slightly. The machine guides the path so you can load the posterior chain safely.
How it is executed
- Sit in the back extension machine with your upper back against the padded lever and your hips secured by the thigh and lap pads.
- Cross your arms over your chest or hold the handles, then extend your torso backward by driving against the pad until your spine is in a straight, neutral line.
- Squeeze your glutes and lower back at the end of the range without hyper-arching.
- Return forward under control, resisting the weight as your torso folds slightly.
- The machine guides the path so you can load the posterior chain safely.
- Muscles worked
- Back
- Primary muscle
- Lower back
- Equipment
- Back extension machine
- Movement pattern
- Pull
- Difficulty
- Intermediate
- What it is for
- Strength · Hypertrophy
