Machine Back Extension
Also known as: Seated Back Extension, Lower Back Machine, Seated Back Extension Machine, Machine Lower Back Extension, Lumbar Extension Machine, Low Back Extension Machine
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Sit with your hips against the back of the seat and fasten the thigh pad or belt.
- Place the upper back against the pad and cross your arms or hold the handles.
- Push back against the pad by extending your trunk until your body is upright; do not go past upright.
- Return forward slowly to the starting position.
Cues
- Start light and move slowly; this is a control exercise, not a strength test.
- Keep the hips pinned to the seat.
Common mistakes
- Snapping back hard at the end of the range.
- Leaning back past upright, which overextends the lower back.
- Letting the load pull you forward fast on the way back.