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Machine Back Extension Strength Standards for Men and Women

Discover how your Machine Back Extension performance compares to others and set new strength goals. Use our calculator to find your level and get personalized improvement tips.

Calculate Your Machine Back Extension Strength Level

Calculate Your Machine Back Extension Strength

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Machine Back Extension Weight Standards

Compare your Machine Back Extension performance to these weight standards and see where you stand.

LevelWeight
Beginner73 lbs
Novice153 lbs
Intermediate270 lbs
Advanced421 lbs
Elite597 lbs

Machine Back Extension Bodyweight Ratio Standards

See how your Machine Back Extension strength measures up relative to your body weight.

LevelBodyweight Ratio
Beginner0.50
Novice0.75
Intermediate1.50
Advanced2.50
Elite3.50
LevelBodyweight Ratio
Beginner0.20
Novice0.40
Intermediate0.65
Advanced0.95
Elite1.35

Machine Back Extension Standards by Bodyweight

Find the Machine Back Extension strength standards for your specific body weight.
BodyweightBeginnerNoviceIntermediateAdvancedElite
110 lbs26 lbs71 lbs146 lbs249 lbs373 lbs
120 lbs35 lbs86 lbs167 lbs276 lbs406 lbs
130 lbs44 lbs101 lbs188 lbs303 lbs439 lbs
140 lbs53 lbs115 lbs208 lbs328 lbs469 lbs
150 lbs63 lbs130 lbs227 lbs353 lbs499 lbs
160 lbs73 lbs144 lbs247 lbs377 lbs527 lbs
170 lbs83 lbs159 lbs265 lbs400 lbs555 lbs
180 lbs93 lbs173 lbs284 lbs423 lbs581 lbs
190 lbs103 lbs187 lbs302 lbs444 lbs607 lbs
200 lbs114 lbs201 lbs319 lbs466 lbs632 lbs
210 lbs124 lbs214 lbs336 lbs487 lbs656 lbs
220 lbs134 lbs228 lbs353 lbs507 lbs680 lbs
230 lbs144 lbs241 lbs370 lbs526 lbs702 lbs
240 lbs154 lbs254 lbs386 lbs546 lbs725 lbs
250 lbs164 lbs266 lbs401 lbs564 lbs746 lbs
260 lbs174 lbs279 lbs417 lbs583 lbs767 lbs
270 lbs183 lbs291 lbs432 lbs601 lbs788 lbs
280 lbs193 lbs303 lbs447 lbs618 lbs808 lbs
290 lbs202 lbs315 lbs461 lbs635 lbs827 lbs
300 lbs212 lbs327 lbs476 lbs652 lbs847 lbs
310 lbs221 lbs339 lbs490 lbs668 lbs865 lbs
BodyweightBeginnerNoviceIntermediateAdvancedElite
90 lbs23 lbs44 lbs75 lbs114 lbs159 lbs
100 lbs26 lbs48 lbs79 lbs120 lbs166 lbs
110 lbs28 lbs51 lbs84 lbs125 lbs173 lbs
120 lbs30 lbs54 lbs88 lbs130 lbs179 lbs
130 lbs33 lbs57 lbs92 lbs135 lbs184 lbs
140 lbs35 lbs60 lbs95 lbs139 lbs190 lbs
150 lbs37 lbs63 lbs99 lbs144 lbs195 lbs
160 lbs38 lbs65 lbs102 lbs148 lbs199 lbs
170 lbs40 lbs68 lbs105 lbs152 lbs204 lbs
180 lbs42 lbs70 lbs108 lbs155 lbs208 lbs
190 lbs44 lbs73 lbs111 lbs159 lbs212 lbs
200 lbs46 lbs75 lbs114 lbs162 lbs216 lbs
210 lbs47 lbs77 lbs117 lbs165 lbs220 lbs
220 lbs49 lbs79 lbs119 lbs168 lbs224 lbs
230 lbs50 lbs81 lbs122 lbs171 lbs227 lbs
240 lbs52 lbs83 lbs124 lbs174 lbs230 lbs
250 lbs53 lbs85 lbs127 lbs177 lbs234 lbs
260 lbs55 lbs87 lbs129 lbs180 lbs237 lbs

Machine Back Extension Standards by Age

Discover how Machine Back Extension strength standards vary across different age groups.
AgeBeginnerNoviceIntermediateAdvancedElite
1563 lbs131 lbs231 lbs359 lbs510 lbs
2071 lbs149 lbs263 lbs411 lbs582 lbs
2573 lbs153 lbs270 lbs421 lbs597 lbs
3073 lbs153 lbs270 lbs421 lbs597 lbs
3573 lbs153 lbs270 lbs421 lbs597 lbs
4073 lbs153 lbs270 lbs421 lbs597 lbs
4569 lbs145 lbs256 lbs400 lbs567 lbs
5065 lbs137 lbs241 lbs376 lbs533 lbs
5561 lbs127 lbs223 lbs348 lbs493 lbs
6056 lbs116 lbs204 lbs318 lbs451 lbs
6551 lbs106 lbs185 lbs288 lbs408 lbs
7047 lbs95 lbs167 lbs259 lbs366 lbs
7542 lbs86 lbs150 lbs232 lbs328 lbs
8039 lbs77 lbs135 lbs208 lbs294 lbs
8535 lbs70 lbs121 lbs187 lbs264 lbs
9032 lbs64 lbs110 lbs169 lbs239 lbs
AgeBeginnerNoviceIntermediateAdvancedElite
1530 lbs52 lbs82 lbs121 lbs165 lbs
2033 lbs58 lbs93 lbs137 lbs188 lbs
2534 lbs60 lbs96 lbs141 lbs193 lbs
3034 lbs60 lbs96 lbs141 lbs193 lbs
3534 lbs60 lbs96 lbs141 lbs193 lbs
4034 lbs60 lbs96 lbs141 lbs193 lbs
4532 lbs57 lbs91 lbs134 lbs183 lbs
5031 lbs54 lbs86 lbs126 lbs172 lbs
5529 lbs50 lbs80 lbs117 lbs160 lbs
6027 lbs46 lbs73 lbs107 lbs146 lbs
6525 lbs42 lbs67 lbs98 lbs133 lbs
7023 lbs39 lbs61 lbs88 lbs120 lbs
7521 lbs35 lbs55 lbs80 lbs108 lbs
8020 lbs32 lbs50 lbs72 lbs97 lbs
8518 lbs29 lbs45 lbs65 lbs88 lbs
9017 lbs27 lbs41 lbs59 lbs80 lbs

Machine Back Extension Overview

The Machine Back Extension strengthens the lower back by extending the spine against resistance, promoting spinal health and improving posture.

Muscles Worked

Equipment Needed

Back Extension Machine

How To Perform the Machine Back Extension

  1. Adjust the machine's pad height so it's at the level of your hips.
  2. Sit on the machine with your back against the pad and feet flat on the footrests.
  3. Secure the pad against your thighs or lower back, depending on the machine type.
  4. Cross your arms over your chest or grip the handles, keeping your back straight.
  5. Inhale and slowly extend your back, pushing against the resistance to straighten your spine.
  6. Pause briefly at the top of the movement, ensuring your back remains in a neutral position.
  7. Exhale and slowly return to the starting position, maintaining control and avoiding hyperextension.
  8. Repeat for the desired number of repetitions.

Want to perfect your form? Check out our detailed guide on Machine Back Extension for proper technique and tips.

Pro Tips for Machine Back Extension

  • Keep your movements slow and controlled to avoid injury.
  • Ensure your back remains straight throughout the exercise; avoid arching or rounding your back.
  • Adjust the machine properly to match your body size for optimal performance.
  • Engage your core muscles to support your lower back during the movement.
  • Avoid using excessive weight that compromises your form.

Machine Back Extension Variations and Alternatives

Variations

Alternatives

Compare Other Exercises

Exercise Comparison

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