Back extension on machine

Exercise overview

Primary muscle group: Back

Exercise type: Machine

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 64

Average per rep (lbs)*: 141

Description: Sit down with your upper back resting against the lever and your feet against the foot rest. Adjust the lever so that it is approximately on the same level as your shoulder blades. The position should allow you to complete a full range of motion comfortably. Press your lower back against the lower support pad. Exhale as you slowly extend your back until it is slightly hyperextended. It is important that your lower back remains pressed against the pad. Press your feet against the foot rest in order to keep a stable position. Inhale as you return to the starting position. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00006

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust the Machine Properly: Ensure that the machine is set up correctly for your height and body type. The pad should be positioned just below your hip bones to allow a full range of motion without causing discomfort.
Maintain Neutral Spine: Avoid arching or rounding your back excessively. Keep your spine neutral and engage your core throughout the movement to protect your lower back.
Controlled Movement: Perform the exercise with a slow and controlled motion. Avoid using momentum to lift and lower yourself. This helps to target the lower back muscles more effectively and reduces the risk of injury.
Breathing Technique: Inhale as you lower your torso and exhale as you extend your back. Proper breathing can help maintain stability and control during the exercise.
Avoid Overextension: Do not hyperextend your back at the top of the movement. Stop when your body is in a straight line to avoid putting unnecessary stress on your spine.
Engage the Right Muscles: Focus on using your lower back muscles to lift your torso rather than relying too much on your glutes and hamstrings.
Use Appropriate Weight: Start with a lighter weight to ensure you master the proper form before moving on to heavier loads. This will help to prevent overstraining your back and maximize the benefits of the exercise.
Mind-Muscle Connection: Concentrate on feeling the stretch and contraction in your lower back muscles. This can help to activate the targeted muscles more effectively.

Exercise overview

Exercise tips and tricks

Download the app