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Home » Exercise Guides » Back

Strengthen Your Erector Spinae with Effective Back Extensions

How to do the machine back extension

Written by Dr. Malik

Last Updated on11 August, 2024 | 5:13 AM EDT

Ask Question?

The machine back extension is an isolation exercise for the erector spinae muscles which allow us to maintain an upright posture. The back muscles also help us to bend, twist and turn so it’s imperative that these muscles are strong enough to support our daily functions. Now, since the back is a large area of muscle, sufficient work volume is necessary to promote growth and develop maximum strength gains.

But, it’s best to use lighter to moderate weights with the back extension machine because the lower back is a sensitive area, and too much resistance can be dangerous. However, it’s a very effective isolation exercise if performed in the moderate rep range which promotes optimal safety.

Back Extension Details
Basic Information
Body Part
Lower back
Primary Muscles
Erector Spinae, Gluteus Maximus, Hamstrings, Latissimus Dorsi, Multifidus
Secondary Muscles
Quadratus lumborum, Semispinalis
Equipment
Back Extension Bench, Mat, Weights
Exercise Characteristics
Exercise Type
Strength
Movement Pattern
Hinge
Force Type
Concentric
Unilateral/Bilateral
Bilateral
Compound/Isolation
Isolation
Bodyweight Exercise
Yes
Training Parameters
Difficulty Level
Intermediate
Target Training Goals
Strength
Suitable Workout Phases
Main workout
Risk Level
Low
Weight Category
Bodyweight
Recommended Rep Ranges
GoalRep Range
Strength8-12
Hypertrophy8-12
Endurance15-20
Power1-6
Muscular endurance15-20
Stability core10-15
Flexibility mobility10-15
Similar Exercises
  • Seated Bent-Over Lateral Raise: Target Your Shoulder Muscles
  • Bent Over Rear Delt Fly: Strengthen Your Upper Back Muscles
  • Inverted Row: Strengthen Your Back and Arms Effectively!
  • Unlock Flexibility: Master Forward Bend Uttanasana for All Muscles

In this Exercise

  • Target Muscle Group: Erector Spinae
  • Type: Strength
  • Mechanics: Isolation
  • Equipment: Back Extension Machine
  • Difficulty: Beginner

Exercise Instructions

  • Position yourself comfortably on the machine with back against the back rest pad.
  • Adjust the lever so it allows your torso to bend forward at a 90-degree angle to your upper legs.
  • Grab the side bars keep your head straight.
  • Push with your legs and extend your back to where it’s slightly hyperextended while exhaling.
  • Hold for a couple of seconds.
  • Return to starting position where you’re torso is at a 90-degree angle while inhaling.
  • Repeat for the desired number of reps.

Variations & Tips

  • Keep your head and neck straight during the movement.
  • Make sure you’re torso is moving through a full range of motion through the exercise.
  • The machine back extension works your erector spinae and core muscles.
  • The hips must remain in a fixed position to effectively worth the back muscles otherwise you involve more of the glutes in the exercise.

Watch: How to do the machine back extension

Interested in measuring your progress? Check out our strength standards for Machine Back Extension, Back Extension.

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Categories: Back Exercise Guides
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Dr. Malik

Dr. Malik

Dr. Malik is an MD and fitness expert who has published on reputable websites. He combines medical knowledge with a passion for fitness to provide readers with accurate and scientifically-backed advice on exercise, muscle building, and overall wellness.

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