Machine Back Extension

The machine back extension targets the lower back muscles effectively. Here are the steps:

1. Adjust the seat and back pad so your hips align with the machine's pivot point.
2. Sit with your feet flat on the footrests and your back against the pad. Cross your arms over your chest or hold the handles.
3. Bend at the waist to lower your upper body forward, keeping your back straight.
4. Extend your back to return to an upright position.
5. Pause briefly, then slowly lower back to the starting position.
6. Repeat for the desired number of repetitions.