Back Extension - Free Weight

Other types of Back Extension: Bodyweight Machine Resistance Tube Stability Ball

  • Adjust the hip pad so that it cushions your hips but does not inhibit you from full forward flexion. Place your feet on the foot pads and hold onto the handles to get situated.

  • Place your hands behind your lower back then bend forward from the hips maintaining neutral spine. Go as far as you feel comfortable, then slowly return to the upright position. Hold onto the handles to dismount carefully.

  • This machine may look different in your gym. Often, it will position your legs parallel to the ground instead of at an incline as pictured here.

  • Back 

  • Thighs 

  • Middle and lower, Trapezius, Levator scapulae, Erector spinae, Teres major and minor, Infraspinatus, Posterior deltoid, Brachialis, Brachioradialis, Pectoralis major

  • TIP: Keep your head in alignment with your spine, not allowing a pinch in the back of your neck.

Variations for Back Extension

  • Weighted Back Extension

    Using weight with this exercise will help your back muscles reach fatigue faster than doing it without added resistance.

  • Reverse Crunches

    This is more challenging than when done with your hands behind your lower back because you are using the weight and placement of your arms to challenge yourself.

  • Reaching Back Extension

    One of the most challenging lower back exercises, this fatigues your lower back quickly and also targets your rear deltoids.

  • Dead Lift

    This strengthens your lower back and hamstrings so is essential for good hip placement, especially if your hips have the tendency to tilt forward.

  • Barbell Dead Lift

    You many be able to lift an additional 5 pounds or more doing this exercise with a barbell instead of dumbbells since you won't have to control the movement of dumbbells.


Start by selecting a body part to see the available exercises.

Arms Chest Abdominals Hips Thighs Lower legs Shoulders Back
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