What muscles does Back Extension (Machine) work?

The Back Extension (Machine) primarily targets the Back, specifically the Lower Back.

How often should I do Back Extension (Machine)?

For optimal results, include Back Extension (Machine) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Back Extension (Machine)?

To perform Back Extension (Machine), you will need leverage machine. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Back Extension (Machine) suitable for beginners?

Yes, beginners can perform Back Extension (Machine) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Back Extension (Machine) at home?

Back Extension (Machine) requires leverage machine, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Back Extension (Machine)

Learn how to do the Back Extension (Machine) with proper form, setup, and execution.

This leverage machine movement primarily targets back, including lower back.

How to Perform Back Extension (Machine)

1
Add the appropriate amount of weight and sit on the back extension machine with your back against the pad.
2
Place your feet under the foot pad and cross your arms in front of your chest.
3
Engage your abs and take a breath.
4
Push the pad backward by engaging your lower back until your torso is upright and exhale.
5
Slowly lean forward back to the starting position and breathe in.
6
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.