Machine back extension
General guidance. This page has not been reviewed by a qualified professional yet.
Machine back extension. From a slight forward bend, straighten to a neutral torso position and return slowly.
How to do this exercise: Machine back extensionSetup · movement · load
- Set your position
Sit according to the machine instructions, secure pelvis and feet, and position the torso pad.
- Make the movement
From a slight forward bend, straighten to a neutral torso position and return slowly.
- 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.
Do not extend past your natural upright position.
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.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Machine-displayed load
Main muscles
Lower back
Supporting muscles
Glutes, Hamstrings
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Sit according to the machine instructions, secure pelvis and feet, and position the torso pad.
- From a slight forward bend, straighten to a neutral torso position and return slowly.
Common mistakes
- Do not extend past your natural upright position.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.