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Machine Seated Back Extension
Auto DetectedA seated machine exercise that stabilizes the hips while isolating the erector spinae. It builds lower back strength and hypertrophy through controlled torso extension.
About Exercise
Equipment
Back Extension Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Glutes, Abs
Accessory Muscles
Hamstrings
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapLower Back
10/10Erector Spinae
Glutes
4/10Abs
3/10Hamstrings
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-120 seconds • Keep rest times shorter for muscle isolation and hypertrophy sets.
How to Perform
Adjust the machine to align the pivot point with your lower back or hips, depending on the model. Sit down, secure your hips firmly against the pads, and grasp the stabilizing handles lightly.
- Slowly hinge forward, allowing your torso to flex fully until a deep stretch is felt in the lower back.
- Maintain control and spinal integrity throughout the eccentric phase.
- Reverse the movement by powerfully contracting the erector spinae and glutes to extend the torso.
- Return to the starting upright position, avoiding hyperextension past neutral.
- Pause briefly at the top before initiating the next repetition.
Coaching Tips
Form Cues
- Control the lowering.
- Hips remain fixed.
- Squeeze the lower back.
- Avoid bouncing.
- Smooth, controlled movement.
Breathing
Inhale deeply while lowering the torso to brace the core; exhale as you powerfully extend back up to the starting position.
Tempo
3-0-1
Range of Motion
Flex the torso forward until a full, controlled stretch is achieved in the lower back, then return to a vertical, neutral spine.
Safety
Safety Notes
- Maintain strict control; do not use heavy weight that forces bouncing or jerking.
- Avoid if you have acute low back pain or diagnosed disc issues.
- Focus on spinal stability and purposeful contraction.
Spotting
Not applicable; this is a machine exercise with fixed load. Use appropriate resistance.
Common Mistakes
- Rushing the repetition speed.
- Lifting with momentum, not muscle.
- Hyperextending the spine at the top.
- Rounding the upper back excessively.
When to Avoid
- Acute lower back injury
- Herniated disc history
Flexibility Needed
- Basic lumbar flexion and extension mobility
Build Up First
- Core bracing competency
Also known as
Back Extension Machine, Seated Back Extension, Lever Back Extension
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