Machine Back Extension
How to do it
Starting position
- Adjust the seat height so the back pad sits at shoulder blade level.
- Secure your feet firmly on the footplate.
- Cross your arms over your chest in an X shape.
Movement
- Smoothly bend your upper body forward.
- Use your spinal erectors to push the back pad backward and bring your torso upright.
- Come up only until your upper body forms a straight line.
Breathing
Inhale as you lower your upper body, and exhale as you raise it.
Cautions
- Using momentum to come up strains your spine, so move slowly.
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lower back |
|---|---|
| Secondary muscles | Glutes · Hamstrings |
| Equipment |  Back extension bench |
| Movement pattern | Hinge |
| Rep range | 10–15 reps |
8 similar exercises
Representative exercise: Machine Back Extension
How GYMKC sets the weight for this exercise
For example, if you do 10 reps with 16 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 23.1 kg.
With the back extension bench, it moves up to the next weight you have. Within your 10–15 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.