What is a good Back Extension?
For a 180 lb male, an Intermediate Back Extension is about 28 lb (0.16x bodyweight). Advanced starts around 52 lb. Enter your own bodyweight below to get the exact standard and FVCP rank.
Back Extension Standards by Bodyweight
Estimates from the FitnessVolt standards model. Updated March 29, 2026. Find the row closest to your bodyweight. Beginner is a first target for a new lifter, Novice a few months in, Intermediate about one to two years of structured training, Advanced several years, Elite the top of the table.
| BW (lbs) | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 110 | < 1 | < 1 | 22 | 52 | 88 |
| 120 | < 1 | 2 | 24 | 53 | 87 |
| 130 | < 1 | 4 | 25 | 53 | 86 |
| 140 | < 1 | 6 | 26 | 53 | 85 |
| 150 | < 1 | 7 | 27 | 53 | 83 |
| 160 | < 1 | 8 | 27 | 53 | 82 |
| 170 | < 1 | 8 | 28 | 53 | 80 |
| 180 | < 1 | 9 | 28 | 52 | 79 |
| 190 | < 1 | 9 | 28 | 52 | 78 |
| 200 | < 1 | 9 | 28 | 51 | 76 |
| 210 | < 1 | 10 | 28 | 50 | 75 |
| 220 | < 1 | 10 | 28 | 50 | 73 |
| 230 | < 1 | 10 | 28 | 49 | 72 |
| 240 | < 1 | 10 | 28 | 48 | 71 |
| 250 | < 1 | 10 | 27 | 47 | 69 |
| 260 | < 1 | 10 | 27 | 47 | 68 |
| 270 | < 1 | 10 | 27 | 46 | 67 |
| 280 | < 1 | 10 | 27 | 45 | 66 |
| 290 | < 1 | 10 | 26 | 45 | 65 |
| 300 | < 1 | 10 | 26 | 44 | 63 |
| 310 | < 1 | 10 | 26 | 43 | 62 |
| 90 | < 1 | 6 | 22 | 43 | 65 |
| 100 | < 1 | 7 | 22 | 41 | 63 |
| 110 | < 1 | 7 | 22 | 40 | 60 |
| 120 | < 1 | 8 | 21 | 39 | 58 |
| 130 | < 1 | 8 | 21 | 38 | 56 |
| 140 | < 1 | 8 | 20 | 36 | 54 |
| 150 | < 1 | 8 | 20 | 35 | 52 |
| 160 | < 1 | 7 | 19 | 34 | 50 |
| 170 | < 1 | 7 | 19 | 33 | 48 |
| 180 | < 1 | 7 | 18 | 32 | 46 |
| 190 | < 1 | 7 | 17 | 30 | 44 |
| 200 | < 1 | 7 | 17 | 29 | 43 |
| 210 | < 1 | 6 | 16 | 28 | 41 |
| 220 | < 1 | 6 | 15 | 27 | 40 |
| 230 | < 1 | 6 | 15 | 26 | 39 |
| 240 | < 1 | 6 | 14 | 25 | 37 |
| 250 | < 1 | 5 | 14 | 25 | 36 |
| 260 | < 1 | 5 | 13 | 24 | 35 |
The Back Extension standard at each level as bodyweight rises, for the sex selected above. Exact numbers in the table above.
Back Extension Standards by Age
How the Back Extension standards change with age, as a 1RM in lb. This table is not tied to one bodyweight, so read it for the trend and use the bodyweight table above for your own number.
| Age | Beginner | Novice | Intermediate | Advanced | Elite |
|---|---|---|---|---|---|
| 15 | < 1 | 1 | 19 | 43 | 69 |
| 20 | < 1 | 6 | 26 | 53 | 84 |
| 25 | < 1 | 7 | 28 | 55 | 87 |
| 30 | < 1 | 7 | 28 | 55 | 87 |
| 35 | < 1 | 7 | 28 | 55 | 87 |
| 40 | < 1 | 7 | 28 | 55 | 87 |
| 45 | < 1 | 5 | 25 | 51 | 81 |
| 50 | < 1 | 3 | 22 | 46 | 74 |
| 55 | < 1 | < 1 | 18 | 40 | 66 |
| 60 | < 1 | < 1 | 14 | 34 | 58 |
| 65 | < 1 | < 1 | 10 | 28 | 49 |
| 70 | < 1 | < 1 | 7 | 22 | 41 |
| 75 | < 1 | < 1 | 3 | 17 | 34 |
| 80 | < 1 | < 1 | < 1 | 12 | 27 |
| 85 | < 1 | < 1 | < 1 | 8 | 21 |
| 90 | < 1 | < 1 | < 1 | 5 | 16 |
| 15 | < 1 | 1 | 13 | 28 | 45 |
| 20 | < 1 | 5 | 19 | 36 | 55 |
| 25 | < 1 | 6 | 20 | 38 | 58 |
| 30 | < 1 | 6 | 20 | 38 | 58 |
| 35 | < 1 | 6 | 20 | 38 | 58 |
| 40 | < 1 | 6 | 20 | 38 | 58 |
| 45 | < 1 | 5 | 18 | 35 | 53 |
| 50 | < 1 | 2 | 15 | 31 | 48 |
| 55 | < 1 | < 1 | 11 | 26 | 42 |
| 60 | < 1 | < 1 | 9 | 21 | 36 |
| 65 | < 1 | < 1 | 6 | 16 | 30 |
| 70 | < 1 | < 1 | 2 | 12 | 24 |
| 75 | < 1 | < 1 | < 1 | 8 | 18 |
| 80 | < 1 | < 1 | < 1 | 5 | 13 |
| 85 | < 1 | < 1 | < 1 | 1 | 9 |
| 90 | < 1 | < 1 | < 1 | < 1 | 6 |
The Back Extension standard at each level as age rises, for the sex selected above. Exact numbers in the table above.
Check Your Back Extension Level
Over 40? Add your age and the calculator also shows an age-adjusted level and an age-30 equivalent, using the McCulloch age factor to scale your lift to peak age. Every age band is in the standards by age table above.
What the Back Extension Strength Levels Mean
You are developing the hip-hinge pattern for the Back Extension, learning to load your hamstrings and glutes while keeping a neutral spine under tension.
You can perform the Back Extension with a consistent hinge pattern and controlled eccentric. You are building posterior chain strength and grip endurance through progressive loading.
Your Back Extension leverages a strong hip drive and solid lockout. You program variations strategically, use RPE to manage intensity, and have built serious hamstring and glute development.
You have optimized your Back Extension setup, grip strategy, and bracing sequence for maximal output. You train with periodized blocks and manage recovery to handle high-intensity pulling sessions.
Your Back Extension is competition-caliber. You have dialed in every variable from stance width to breathing cadence and can execute near-maximal pulls with technical consistency.
How to Progress Your Back Extension
Tier-specific training recommendations to move your Back Extension to the next level.
- Train the Back Extension 1-2x per week, drilling the hip-hinge pattern with moderate loads.
- Focus on keeping a neutral spine throughout the entire range of motion.
- Use linear progression: add 5-10 lbs per session while form remains solid.
- Build grip endurance with holds at the top of each set.
- Add a hinge variation (deficit, pause, or tempo) to address weak positions.
- Program the Back Extension with RPE 7-8 working sets and occasional heavier singles.
- Strengthen your grip separately if it becomes a limiting factor.
- Begin tracking volume load to manage posterior chain fatigue.
- Run 4-6 week blocks alternating between volume accumulation and intensity peaks.
- Use RPE 8-9 for top sets, with calculated backoff sets at RPE 7.
- Address posterior chain weak points with targeted Romanian deadlifts, hip thrusts, or glute-ham raises.
- Manage weekly hinge volume (10-16 hard sets) to avoid CNS fatigue.
- Run peaking cycles with precise RPE targets for each session.
- Optimize your setup: stance, grip, hip height, and bracing sequence.
- Manage recovery carefully - heavy hinge work has high systemic fatigue.
- Test your Back Extension in competition or mock-meet conditions.
How to Perform 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.
Tips
- 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.
Where Do These Back Extension Standards Come From?
The levels on this page are estimates from the FitnessVolt strength standards model. The Back Extension table is an editorial FitnessVolt table, not a measured population. There is no competition or gym dataset for the Back Extension itself. Reader-submitted benchmarks appear only after enough entries are logged for this lift.
Standards data last refreshed: March 29, 2026
- Level tables: the FitnessVolt strength standards model, not meet data.
- Method: Strength standards methodology - how the level tables are built and where each data source on the site comes from.
Fitness Volt strength standards model, 2026. Beginner to Elite levels are model values, not competition percentiles. https://fitnessvolt.com/strength-standards/methodology/
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