How to do the Machine Back Extension
Sit in the machine with the pad on your upper back and lock your feet in.
Cross your arms over your chest and brace your core.
Push the pad back by extending your torso under control.
Return slowly to the start.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 2–4 | 10–15 | 1 min |
| Muscular endurance | 2–3 | 15–25 | 45 s |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Primary
Secondary
The spinal erectors keep your back straight under load. Hinges, back extensions and good mornings make them strong; start light and own the position.
Alternatives
Same muscles, similar movement: swap in one of these if the Machine Back Extension doesn’t suit your gym or your joints.
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