Back Extension Machine

Back extension machines may vary from gym to gym. This example is for an upright, seated back extension machine

Teaching points

• Sit in the seat with the buttocks at the back of the seat
  
  
• Position the roller so that it is against your shoulder blades
  
  
• Maintain a curve in the lower back and the shoulders back and chest high throughout the exercise
  
  
• Push back from an upright position, to extend the back towards horizontal (stop before you get there!)
  
  
• Slowly return to an upright position

Variations and progressions

• When performing the exercise, allow the back to move past upright, into a slightly forward flexed position to increase the range of motion and difficulty
  
  
• Only do this if you do not experience back problems

Muscles worked

• Erector Spinae
  
  
• Multifidus

Alternative exercises

• Dorsal raise
  
  
• Back extension on a swiss ball
  
  
• Superman

Related injuries

• Lower back pain