Back Extension Strength Standards for Men and Women
Discover how your 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 Back Extension Strength Level
Calculate Your Back Extension Strength
Back Extension Rep Standards
Compare your Back Extension performance to these reps standards and see where you stand.
| Level | Reps |
|---|---|
| Beginner | < 1 |
| Novice | 7 |
| Intermediate | 28 |
| Advanced | 55 |
| Elite | 87 |
Back Extension Standards by Bodyweight
Find the Back Extension strength standards for your specific body weight.| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 lbs | < 1 | < 1 | 23 | 53 | 89 |
| 120 lbs | < 1 | 3 | 25 | 54 | 88 |
| 130 lbs | < 1 | 5 | 26 | 54 | 87 |
| 140 lbs | < 1 | 7 | 27 | 54 | 86 |
| 150 lbs | < 1 | 8 | 28 | 54 | 84 |
| 160 lbs | < 1 | 9 | 28 | 54 | 83 |
| 170 lbs | < 1 | 9 | 29 | 54 | 81 |
| 180 lbs | < 1 | 10 | 29 | 53 | 80 |
| 190 lbs | < 1 | 10 | 29 | 53 | 79 |
| 200 lbs | < 1 | 10 | 29 | 52 | 77 |
| 210 lbs | < 1 | 11 | 29 | 51 | 76 |
| 220 lbs | < 1 | 11 | 29 | 51 | 74 |
| 230 lbs | < 1 | 11 | 29 | 50 | 73 |
| 240 lbs | < 1 | 11 | 29 | 49 | 72 |
| 250 lbs | < 1 | 11 | 28 | 48 | 70 |
| 260 lbs | < 1 | 11 | 28 | 48 | 69 |
| 270 lbs | < 1 | 11 | 28 | 47 | 68 |
| 280 lbs | < 1 | 11 | 28 | 46 | 67 |
| 290 lbs | < 1 | 11 | 27 | 46 | 66 |
| 300 lbs | < 1 | 11 | 27 | 45 | 64 |
| 310 lbs | < 1 | 11 | 27 | 44 | 63 |
| Bodyweight | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 90 lbs | < 1 | 7 | 23 | 44 | 66 |
| 100 lbs | < 1 | 8 | 23 | 42 | 64 |
| 110 lbs | < 1 | 8 | 23 | 41 | 61 |
| 120 lbs | < 1 | 9 | 22 | 40 | 59 |
| 130 lbs | < 1 | 9 | 22 | 39 | 57 |
| 140 lbs | < 1 | 9 | 21 | 37 | 55 |
| 150 lbs | < 1 | 9 | 21 | 36 | 53 |
| 160 lbs | < 1 | 8 | 20 | 35 | 51 |
| 170 lbs | < 1 | 8 | 20 | 34 | 49 |
| 180 lbs | < 1 | 8 | 19 | 33 | 47 |
| 190 lbs | < 1 | 8 | 18 | 31 | 45 |
| 200 lbs | < 1 | 8 | 18 | 30 | 44 |
| 210 lbs | < 1 | 7 | 17 | 29 | 42 |
| 220 lbs | < 1 | 7 | 16 | 28 | 41 |
| 230 lbs | < 1 | 7 | 16 | 27 | 40 |
| 240 lbs | < 1 | 7 | 15 | 26 | 38 |
| 250 lbs | < 1 | 6 | 15 | 26 | 37 |
| 260 lbs | < 1 | 6 | 14 | 25 | 36 |
Back Extension Standards by Age
Discover how Back Extension strength standards vary across different age groups.| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 20 | 44 | 70 |
| 20 | < 1 | 7 | 27 | 54 | 85 |
| 25 | < 1 | 8 | 29 | 56 | 88 |
| 30 | < 1 | 8 | 29 | 56 | 88 |
| 35 | < 1 | 8 | 29 | 56 | 88 |
| 40 | < 1 | 8 | 29 | 56 | 88 |
| 45 | < 1 | 6 | 26 | 52 | 82 |
| 50 | < 1 | 4 | 23 | 47 | 75 |
| 55 | < 1 | < 1 | 19 | 41 | 67 |
| 60 | < 1 | < 1 | 15 | 35 | 59 |
| 65 | < 1 | < 1 | 11 | 29 | 50 |
| 70 | < 1 | < 1 | 8 | 23 | 42 |
| 75 | < 1 | < 1 | 4 | 18 | 35 |
| 80 | < 1 | < 1 | < 1 | 13 | 28 |
| 85 | < 1 | < 1 | < 1 | 9 | 22 |
| 90 | < 1 | < 1 | < 1 | 6 | 17 |
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 2 | 14 | 29 | 46 |
| 20 | < 1 | 6 | 20 | 37 | 56 |
| 25 | < 1 | 7 | 21 | 39 | 59 |
| 30 | < 1 | 7 | 21 | 39 | 59 |
| 35 | < 1 | 7 | 21 | 39 | 59 |
| 40 | < 1 | 7 | 21 | 39 | 59 |
| 45 | < 1 | 6 | 19 | 36 | 54 |
| 50 | < 1 | 3 | 16 | 32 | 49 |
| 55 | < 1 | < 1 | 12 | 27 | 43 |
| 60 | < 1 | < 1 | 10 | 22 | 37 |
| 65 | < 1 | < 1 | 7 | 17 | 31 |
| 70 | < 1 | < 1 | 3 | 13 | 25 |
| 75 | < 1 | < 1 | < 1 | 9 | 19 |
| 80 | < 1 | < 1 | < 1 | 6 | 14 |
| 85 | < 1 | < 1 | < 1 | 2 | 10 |
| 90 | < 1 | < 1 | < 1 | < 1 | 7 |
Back Extension Overview
Back Extensions are a powerful exercise to strengthen the lower back, glutes, and hamstrings by extending the spine against resistance, promoting good posture and reducing the risk of injury.
Muscles Worked
Equipment Needed
Back Extension Machine, Roman Chair
How To Perform the Back Extension
- Start by lying face down on a back extension machine or Roman chair with your hips positioned at the edge of the pad.
- Cross your arms over your chest or place your hands behind your head.
- Engage your core and slowly lower your upper body towards the floor by bending at the waist.
- Stop when your torso is at about a 90-degree angle to your legs.
- Exhale and lift your upper body back to the starting position by contracting your lower back muscles.
- Hold briefly at the top, ensuring your spine is in a neutral position.
- Slowly lower back down and repeat for the desired number of repetitions.
Want to perfect your form? Check out our detailed guide on Back Extension for proper technique and tips.
Pro Tips for Back Extension
- Keep your movements slow and controlled.
- Avoid overextending your back to prevent strain.
- Engage your core throughout the exercise to maintain stability.
- Adjust the machine settings to ensure proper alignment with your body.
Back Extension Variations and Alternatives
Variations
Alternatives
Compare Other Exercises
Exercise Comparison
Ready to Improve Your Back Extension?
Use our strength calculator above to find your current level, then follow our tips to boost your performance! Calculate Your Strength Now
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