Machine back extension

Muscles worked: Back
Back
🔧 back extension machine ↕ Hinge 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Position yourself on the machine with your feet on the footrest and arms crossed in front of your chest. Exhale and lean backward, extending your back. Don't allow your feet to leave the footrest. Continue extending until your body is straight or you cannot do so any longer, whichever comes first. Inhale and then allow yourself to bend forward, returning to the starting position.

Muscles Worked

Spinalis thoracisIliocostalis thoracisLongissimus thoracisIliocostalis lumborumInterspinalis lumborumMultifidusSemispinalis thoracis

Tips

Perform the movement slowly and with control to avoid swinging. Don’t overstretch or arch your back; the motion should come from the hips. Adjust the backrest correctly to prevent tension or injury.

Similar exercises

Back extension Back, Glutes · 🔧 no equipment 2/10 Dumbbell back extension Back · 🔧 Dumbbell 2/10 Machine lever back extension Back · 🔧 Machine 1/10 Machine seated back extension Glutes · 🔧 Back Extension Machine 1/10 Weighted back extension Hamstrings, Glutes · 🔧 plate 3/10 Stability ball weighted back extension Back · 🔧 Stability Ball 3/10
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