Strength Training · Bodybuilding
Machine Back Extension
The machine back extension is a seated exercise that strengthens your lower back by straightening your torso against a padded resistance arm.
- Beginner
- Isolation
- Low injury risk
- Rest 1 min
How to do it
- Adjust the seat height to match the alignment guide on your machine.
- Set the starting position to a comfortable, slightly forward lean.
- Sit with your back against the movement pad.
- Place your feet firmly on the designated supports.
- Extend your torso against the pad until you reach an upright position.
- Return slowly to the starting position.
Form cues
- Keep your neck in line.
- Gently tighten your stomach.
- Exhale as you press back.
Common mistakes
- Arching too far backwardShorten the movement if your ribs flare upward or you feel your lower back pinching.
- Driving with your legsKeep your knee angle steady rather than pushing through your feet to move the pad.
- Rocking your hipsReduce the weight if you cannot keep your pelvis still against the seat.
Safety
Excessive weight or forcing the machine beyond your comfortable range can strain your lower back. Fatigue can make it harder to control the loaded return.
- Begin with a light load to check the machine's fit and movement path.
- Fasten any restraint provided according to the machine's instructions.
- Stop the set if you feel sharp pain or lose control of the movement.
- Let the movement arm settle onto its stop before leaving the seat.
If you have an existing back condition or symptoms that worsen when bending or straightening, ask a physiotherapist or doctor before using this machine.
Muscles worked
Primary muscles
Equipment
- Back Extension Machine
Sets and reps
- Sets
- 2–3
- Target
- 10–15 reps
- Rest
- 1 min
Choose a weight that leaves you able to complete about two more controlled reps.