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Machine Back Extension

Equipment: Machine

Machine Back Extension
Primary Muscles
  • Erector Spinae
Synergistic Muscles

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.

Introduction

The Machine Back Extension is a gym exercise primarily targeting the erector spinae muscles in the lower back and the hamstrings. It strengthens and improves posture by developing lower back stability and flexibility. This exercise is particularly beneficial for individuals aiming to build a strong and sculpted back, as it helps in addressing lower back pain issues and improving overall physical performance, making it an effective choice for those focusing on fitness goals related to strength training and athletic development.

Muscles Worked

  • Primary: Erector Spinae (Lower Back)
  • Secondary: Rectus Abdominis (Upper Abs), Hamstrings, Gluteus Maximus (Buttocks), Spinal Erectors (Middle Back)

How to Do It (Step-by-Step)

  1. Stand with feet hip-width apart and hold a barbell behind your head, hands shoulder-width apart.
  2. Bend at the hips to lower your torso while keeping your spine neutral and back straight.
  3. Squeeze your shoulder blades together and lift your torso back up to starting position, using your back muscles only.

Tip: Keep your core engaged throughout the movement for added stability and effectiveness.

Rep & Rest Guidelines

  • Strength: 4–6 reps, 2–3 min rest
  • Hypertrophy: 8–12 reps, 60–90 sec rest
  • Endurance: 12–20 reps, 30–60 sec rest

For optimal machine back extension progression, consider Auto Progression in your routine. For seamless rest management, utilize the Rest Timer feature in your workout app Rest Timer.

Form Tips

  • Maintain a neutral spine alignment throughout the exercise. Avoid arching or rounding your back.
  • Engage your core muscles to support your lower back and keep it stable during the movement.
  • Use appropriate resistance (weight) based on your fitness level, ensuring smooth and controlled movements, focusing on quality over quantity.

When to Use It

  • Strengthening Lower Back Muscles for Daily Activities
  • Improving Posture During Sitting and Standing
  • Enhancing Upper Body Flexibility for Swimming and Diving

Workout History helps you track your progress and gain insights into your workout routine.

machine back extension - Frequently Asked Questions
Common questions about machine back extension to optimize your training.

The primary muscle worked during a machine back extension is the erector spinae, which helps in maintaining the curvature of the spine and stabilizing it.

Place your hips on the pad, bend at the waist, and extend your torso backward using your lower back muscles. Keep your neck neutral and avoid arching or rounding your back during the exercise.

It strengthens your lower back and improves posture, reducing the risk of injury and back pain. It also helps to improve flexibility in the spine.

Yes, you can perform exercises like Romanian deadlifts, good mornings, or superman exercise as alternatives for working your lower back muscles.

Include machine back extension in your workout routine twice a week, with at least one day of rest between sessions. Always consult a fitness professional for personalized recommendations.

More machine exercises More back exercises