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Lower Back · Beginner

Seated Back Extension Machine

Seated machine trunk extension strengthening the spinal extensors through a controlled supported range.

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Seated Back Extension Machine demonstration

Exercise overview

Training details

Lower BackGlutesCore

Equipment

Back Extension Machine

Sets × reps

3 × 15

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Adjust the seat and back pad so the machine pivot aligns comfortably with the trunk and secure the feet.
  2. 02Sit against the pad, brace the abdomen, and begin in the prescribed slightly flexed position.
  3. 03Press the torso backward by extending through the hips and spine against the pad.
  4. 04Stop at a strong upright position without leaning into excessive lumbar extension.
  5. 05Return forward slowly under resistance and repeat without allowing the weight stack to slam.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationRoman Chair Back Extensions

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Alternatives

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