Lower back exercise
Machine Back Extension
Lower back extension seated on a machine, pushing the backrest back.
- Primary muscleLower back
- Also worksGlutes
- EquipmentMachine
- TypeIsolation
- MovementHip hinge
- LevelBeginner
- Lower back
- Glutes
- Machine
How to do the Machine Back Extension
4 steps, in the order you do them.
- Sit in the machine with your feet on the footrest and your thighs secured.
- Rest your upper back against the pad and cross your arms over your chest.
- Push the pad back by extending your back, without going past vertical by more than a little.
- Return slowly to the starting position.
Muscles worked
Common Machine Back Extension mistakes
What goes wrong most often when you do the Machine Back Extension, and how to fix it.
You push the backrest hard and your torso goes well past vertical.
Push until you're just past vertical and pause there for a second.
The thighs are loose and the hips slide on the seat.
Secure the thigh pad firmly so the movement comes from your back and hips.
The roller sits on your neck or lower back.
Position the roller at shoulder blade height before starting.
Alternatives to the Machine Back Extension
They work the lower back with other equipment, including options for training at home.
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Frequently asked questions
What muscles does the Machine Back Extension work?
The Machine Back Extension works mainly the lower back. It also works the glutes.