Back · Machine

Back Extension Machine

Back Extension Machine — Start · torso hinged forwardBack Extension Machine — Finish · torso uprightStart · torso hinged forward
Working hardestAssisting

The movement

  1. 1Sit with the pad against your upper back and your feet secure.
  2. 2Push backward smoothly until your torso is upright or slightly past.
  3. 3Return under control.

Watch out for

Stop at upright. Hyperextending under load compresses the lower back.

0/3

Start here

First time doing this

3 sets·12-15 reps

No history for this one yet. Start lighter than you think you need — you should finish every set feeling like you had four or five more reps in you. You can always add weight next session; a strain costs you weeks.

Set the pin low for your first set and add from there. Nothing is lost by starting too light on day one.

Weight
lb
Reps
Back to session