Exercises

Machine Back Extensions

Also known as Machine Low Back Extensions and Machine Seated Back Extensions

What It Is

A seated, guided way to strengthen your lower back, helping you stand tall and lift things off the floor safely.

How to Do It

Set the seat so the pad rests across your upper back with your feet flat on the footrest. Cross your arms over your chest. Push back against the pad until you're sitting upright. Return slowly to the start.

Tips

Keep your head in line with your body. Stop at upright instead of arching back.

Skill Level

Beginner. One new pattern or machine to learn, with light loads and low risk.

Type

Strength. Builds muscle and strength with controlled, resisted movement.

Engagement

Bilateral. Each rep works both sides of the body at once.

Primary Muscles

Equipment

Seated Back Extension Machine

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