Back Extension Machine
Execution Guide
- Position yourself in the machine with the pad just below your hips.
- Cross your arms over your chest or hold a weight plate against your chest.
- Lower your torso by hinging at the hips until it is roughly perpendicular to the floor.
- Extend your back to raise your torso until it is in line with your legs.
- Squeeze your lower back and glutes at the top.
Range of Motion
Torso perpendicular to the floor at the bottom to fully in line with the legs at the top.
Common Mistakes to Avoid
- ×Hyperextending the back past neutral
- ×Rounding the upper back during the descent
- ×Using momentum to swing up
Prescription
3Sets
10-15Reps
Rest interval48 hours
Goal
Isolate and strengthen the erector spinae
Difficulty
Beginner
Burn (10m)
30-50
Equipment
Back Extension Machine / Roman Chair
Anatomy
Primary
Erector Spinae
Secondary
GlutesHamstrings