Back Extension Machine

Starting position

• Adjust the seat so the back roller sits at the middle of the upper back.
• Hook your feet under the pads, thighs firmly on the seat.
• Bend the upper body forward, cross your arms over the chest.

Execution

• Press the lower back against the roller and slowly straighten the upper body.
• Straighten until upper body and thighs are roughly in line.
• Go back forward under control, keeping the tension.
• Breathe out as you straighten.

Common mistakes

• Overextending backwards into a hollow back.
• Pushing with momentum from the hips instead of the back.
• Weight too heavy: the back rounds on the way forward.