Back Extension (v2) (Machine)

Perform repetitions on the 45-degree roman chair. Cross arms over chest, lower down, and raise up until straight.

Quick facts

Primary and secondary muscle groups targeted by this movement.

lower back

glutes (max)

What you need and how to position yourself before starting.

weight machines / selectorized

Bilateral

Seated

repsweight

Follow these cues to master proper technique and stay safe through every rep.

Step 1Setup
- Adjust the machine so that the pads rest comfortably on your lower back.
- Position your feet flat on the platform, shoulder-width apart.
Step 2Position Your Body
- Sit on the machine with your back against the pad, ensuring your hips are aligned with the pivot point of the machine.
- Engage your core and keep your back straight throughout the exercise.
Step 3Start Position
- Begin with your torso upright and your arms crossed over your chest or placed behind your head.
- Make sure your feet are securely positioned on the platform.
Step 4Perform the Extension
- Slowly lower your torso towards the ground by bending at the hips, keeping your back straight.
- Lower until you feel a stretch in your lower back, but do not go too low to avoid strain.
Step 5Return to Start
- Engage your lower back muscles to raise your torso back to the starting position.
- Ensure that you do not hyperextend your back at the top of the movement.
Step 6Repeat
- Continue to perform the extension and return to the start position for the desired number of reps.
- Focus on maintaining good form throughout each repetition.
Step 7Finish the Exercise
- After completing your reps, carefully exit the machine.
- Ensure you maintain your balance as you step away from the machine.