라이브러리로시작 
끝 
운동 라이브러리
Back Extension Machine
A machine back extension against a pivoting resistance pad, isolating the spinal erectors with adjustable load and more stability than a hyperextension bench.
등머신Spinal extension
주동근
척추기립근
협응근
둔근햄스트링코어
장비
머신
패턴
Spinal extension
준비 자세
- 01Set the seat and footplate so the pivot lines up with the hips.
- 02Position the roller pad across the upper back below the shoulder blades.
- 03Fasten any lap belt and plant the feet firmly on the platform.
- 04Cross the arms over the chest and sit tall against the pad.
수행
- 01Push back into the pad by extending the spine and hips.
- 02Move through a controlled arc until the torso is slightly past upright.
- 03Pause briefly at full extension without cranking the lower back.
- 04Return slowly to the rounded start position under control.
체크포인트
- -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.
흔한 실수
- -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.
프로그래밍 노트
- -Use 2 to 4 sets of 10 to 15 reps with moderate load.
- -Works well as accessory volume after deadlifts or squats.
- -Increase weight only when every rep moves through the full arc smoothly.