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.
BACK · PULL
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
- StrengthHypertrophy
Put it to work in Kaizer
Create workout routines with AIFrom goals and equipment to an editable routine in minutes — one that keeps adapting itself, session by session.The best FitBudd alternatives in 2026The alternatives, including what each one does better.Pricing and plansBasic supports up to 3 clients from USD 5 a month.
Glossary and calculators
Mechanical tensionMechanical tension is the force a muscle fibre bears while contracting against resistance, and it is the primary stimulus for hypertrophy.Maximum recoverable volume (MRV)Maximum recoverable volume is the largest number of weekly sets a client still recovers from before the next session for that muscle.RIR ↔ %1RM conversionWhat percentage of 1RM does your RIR correspond to?
