Back Extension Machine

Back Extension Machine mainly works the lower back, with help from the glutes and hamstrings. A machine exercise for back.

Body part: Back
Equipment: Machine
Main muscle: Lower back

How to do it

A seated machine where you push a pad backward by extending your spine from a slightly forward-leaning position. It offers a controlled, adjustable way to train the lower back without balancing on a hyperextension bench.

Set the pad across your upper back and secure your feet or thighs.
Move slowly through a comfortable range, avoiding jerky motions.
Extend until your torso is upright; don’t arch hard past it.
Return forward with control rather than letting the stack pull you.

Muscles worked

Also called

Lower Back Machine
Seated Back Extension

How to track it

Musclist logs Back Extension Machine as weight × reps. The weight starts from your last set, and the ± buttons step 5 kg (10 lb) at a time — the way this equipment usually goes up — though you can type any weight.