Back Extension Machine

Setup

1. 01Set the seat and footplate so the pivot lines up with the hips.
2. 02Position the roller pad across the upper back below the shoulder blades.
3. 03Fasten any lap belt and plant the feet firmly on the platform.
4. 04Cross the arms over the chest and sit tall against the pad.

Execution

1. 01Push back into the pad by extending the spine and hips.
2. 02Move through a controlled arc until the torso is slightly past upright.
3. 03Pause briefly at full extension without cranking the lower back.
4. 04Return slowly to the rounded start position under control.

Checkpoints

• -The machine pivot stays aligned with the hip crease.
• -Movement is smooth through the full arc, not a jerk.
• -The neck stays neutral rather than throwing the head back.
• -Load is felt along the lower back, not pinching at one point.

Common mistakes

• -Using momentum to sling the pad backward.
• -Hyperextending hard at the top of each rep.
• -Setting the pad too high so the hips do the work.
• -Holding the breath and straining instead of bracing.