Machine Back Extension
The seated back extension against a padded lever at the upper back; the machine sets the path, so the lower back works without balancing a load.
How to do it
Setup
Seated, feet on the platform, hips pushed back into the seat, the pad across the shoulder blades.
Steps
- Brace, then push the pad back until the torso is upright.
- Hold for a beat without leaning past upright.
- Let the pad bring you forward slowly, rounding only as far as is comfortable.
Common mistakes
Hips sliding forward off the seat: the lower back loses its anchor; set the feet and hips first. Leaning far back at the finish: upright is the end. Heaving with the legs: the back pushes the pad, the feet only hold you in place.
Breathing
Exhale straightening up, inhale returning.
