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Machine Seated Back Extension
Auto DetectedMachine seated back extension isolates the erector spinae to build lower back strength and improve posture; suitable for beginners seeking controlled spinal extension training.
About Exercise
Equipment
Back Extension Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Lower Back
Secondary Muscles
Hamstrings
Accessory Muscles
Abs
Popularity Score
7
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
6/10Glute Max
Hamstrings
4/10Abs
2/10Programming
Typical Rep Range
10-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Sit on the seated back extension machine and adjust the seat, leg rest, and back pad so the pad aligns with your upper back below the shoulder blades, feet flat on footrests with knees slightly bent, grasping handles for support.
- Lean slightly forward from upright position with straight back.
- Exhale and extend upper body backward by pressing against the pad, contracting lower back.
- Continue until torso aligns with thighs in a straight line.
- Pause briefly at top to squeeze lower back.
- Inhale and slowly return to starting position, controlling the weight.
- Repeat for desired reps, maintaining neutral spine.
Coaching Tips
Form Cues
- Keep back straight
- Contract lower back
- Avoid momentum
- Neutral spine always
- Feet flat down
- Squeeze at top
Breathing
Inhale during the return to forward position and exhale as you extend backward, bracing core throughout.
Tempo
3-1-2
Range of Motion
Lean forward until upper body is at 45 degrees from horizontal, extend back until torso is parallel to floor without over-arching lumbar spine.
Safety
Safety Notes
- Start with light weight to master form
- Avoid if acute lower back pain present
- Maintain neutral spine to prevent strain
- Adjust machine properly for body fit
- Stop if sharp pain occurs
- Consult professional for back conditions
Spotting
Spotting not required on machine; use pin safeties and ensure controlled movement.
Common Mistakes
- Rounding back during lean
- Over-arching at extension
- Using momentum to swing
- Incorrect pad adjustment
- Letting weight drop uncontrolled
- Excessive lumbar arching
When to Avoid
- Acute lower back injury
- Lumbar disc issues
- Spinal stenosis
Flexibility Needed
- Adequate hip flexion
- Thoracic mobility for extension
Build Up First
- Basic understanding of neutral spine
- Ability to brace core
Also known as
Seated Back Extension, Back Extension Machine
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