Back Extension (Machine)

strength / isolation

Beginner
Back Extension (Machine)

strength / isolation

Beginner

Getting Started


  • 1

    Begin by adjusting the back extension machine so that it fits your body comfortably.

  • 2

    Be sure to adjust the back pad so that it fits the curvature of your spine.

  • 3

    Position yourself on the machine, with your feet flat on the footplate and your chest against the back pad.

  • 4

    Grasp the handles on either side of the machine.

  • 5

    Slowly lower your torso down until your body forms a 90-degree angle.

  • 6

    Push your torso back up until it is in line with your legs.

  • 7

    Repeat for the desired number of repetitions.

  • 8

    Make sure to keep your back straight and your abdominal muscles engaged throughout the exercise.

Primary
Secondary
Lower backGlutes