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Machine Back Extension

Also known as: Seated Back Extension, Back Extension (Machine)

BeginnerMachine

Extend the hips and lumbar spine against the machine's resistance to work the lower back muscles. The movement straightens the torso from a hinged position at the hips.

How to do the Machine Back Extension#

  1. Set the machine weight and adjust the pad and footrest so the pad contacts your mid-back and your feet are locked in place.
  2. Begin from a forward-leaning position at the hips with a neutral spine.
  3. Drive your hips forward and extend the lower back until your torso is in line with your legs.
  4. Lower yourself slowly by hinging at the hips until you return to the starting angle.
  5. Repeat for the desired number of repetitions, keeping the motion controlled throughout.

Muscles worked#

  • Primary: Lower back (Erector Spinae)
  • Secondary: Glutes (Gluteus Maximus), Hamstrings (Biceps Femoris, Semitendinosus & Semimembranosus)

Track the Machine Back Extension in Gript: your previous sets in view while you train, records detected automatically, and an estimated 1RM chart from every hard set.

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Frequently asked questions#

What muscles does the Machine Back Extension work?

The Machine Back Extension primarily works the lower back. The glutes, hamstrings assist as secondary muscles — they stabilise the movement and take over when the main target fatigues. If you feel it mostly in the glutes, hamstrings, lighten the load and slow the lowering phase.

What equipment do I need for the Machine Back Extension?

The Machine Back Extension needs the following: Machine. Nothing beyond that is required to run the movement as described above.

Is the Machine Back Extension suitable for beginners?

Yes. The Machine Back Extension is rated beginner: the technique is quick to pick up and forgiving when a rep goes slightly off. Start light and add weight once the form repeats itself without you thinking about it.

What are good alternatives to the Machine Back Extension?

Back Extension, Machine Deadlift, Reverse Hyperextension all train the same primary muscles as the Machine Back Extension. Pick whichever one matches the equipment in front of you.

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