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Illustration of the Machine Back Extension: Push the pad back with the upper back and pause - do not slam the stack.
isolation · Hinge

Machine Back Extension

Machine Back Extension is an isolation hinge movement for lower back, using Back Extension Machine. It also works glutes. 3 sets of 12-15, 1 min rest.

Primary muscle
Lower Back
Equipment
Back Extension Machine
Difficulty
Beginner
Sets and reps
3 × 12-15
Rest
60s
Force
push

How to do it

  1. 1
    Set up

    Pad across the shoulder blades, feet planted, lap belt tight.

  2. 2
    The cue that matters

    Push the pad back with the upper back and pause - do not slam the stack.

  3. 3
    Work it

    3 sets of 12-15, resting about 1 minute between them.

Muscles worked

Lower Back does most of the work. Glutes take the rest.

Lower Back exercisesglutes