Back Extension
Legs fixed in the machine, torso hanging free; raise the torso to a straight line and lower with control.
How to do it
Setup
Ankles fixed, pad under the hips, torso hanging free; hands crossed at the chest.
Steps
- Raise the torso to one straight line with the legs.
- Pause briefly at the top.
- Lower with control, back staying long.
Common mistakes
Hyperextending past the line: stop at straight; higher is the lower back complaining, not working. Jerking up: smooth from the first centimeter. Rounding at the bottom: keep the chest long even down there.
Breathing
Exhale as the torso rises, inhale lowering.
