Back Extension (Machine)
Complete guide to Back Extension (Machine). Learn proper form, technique, and execution. Targets Back — Lower Back. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Back Extension (Machine)
Add the appropriate amount of weight and sit on the back extension machine with your back against the pad.
Place your feet under the foot pad and cross your arms in front of your chest.
Engage your abs and take a breath.
Push the pad backward by engaging your lower back until your torso is upright and exhale.
Slowly lean forward back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |