Back extension machine

Selectorized machines

The machine guides the movement along a fixed path. Resistance is usually selected with a stack pin; change it only at rest. Adjust the seat and pads to your height.

Exercises with this equipment

Machine back extension
Lower back
How to do this exercise: Machine back extensionSetup · movement · load
Lower back
1. Set your position
  Sit according to the machine instructions, secure pelvis and feet, and position the torso pad.
2. Make the movement
  From a slight forward bend, straighten to a neutral torso position and return slowly.
3. Breathe and control the pace
  Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Watch out for
Do not extend past your natural upright position.
Understanding the load
Log the number shown on the machine. Pulley ratios vary, so compare results on the same machine.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.