TETSUMachine Back Extension
The Machine Back Extension is a leverage machine exercise for the back that primarily targets the spinal erectors, with the glutes and hamstrings assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to do the Machine Back Extension
- Adjust the machine to fit your body size and range of motion.
- Sit on the machine with your back against the pad and your feet secured.
- Place your hands on the handles or grip bars.
- Engage your core and slowly lean forward, allowing your back to round slightly.
- Pause for a moment at the bottom position, feeling a stretch in your lower back.
- Using your back muscles, slowly raise your torso back to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Machine Back Extension work?
The Machine Back Extension primarily targets the spinal erectors. The glutes and hamstrings work as supporting muscles.
What equipment do I need for the Machine Back Extension?
You need a leverage machine to perform the Machine Back Extension.
How many sets and reps of the Machine Back Extension should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Machine Back Extension works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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