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
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.Projected monthly revenueWhat you will bill twelve months from now
