Back Extension Machine
A seated machine exercise pushing back against a pad from a flexed to upright torso. It isolates the spinal erectors with a guided range of motion.
Primary muscles
- Lower Back (Erector Spinae)
Secondary muscles
- Glutes (Gluteus Maximus)
- Hamstrings
- Sets
- 2–3
- Reps
- 12–15
- Rest
- 60–90s
How to perform
Main muscles working (thicker lines)
Starting position
Sit in the machine with your feet on the platform, thighs secured, and the back pad across your upper back.
Brace your trunk and cross your arms or hold the handles.
Push back against the pad until your torso is upright.
Pause briefly without arching past upright.
Return slowly to the starting position.
Breathing: Exhale as you push back, inhale as you return.
Coaching tips
Smooth and controlled
Stop at upright
Keep the neck neutral
Common mistakes
Using momentum
Leaning back past upright
Too heavy a load
Safety notes
Start light and use a pain-free range of motion.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.